WARM UP
3 x rolling 200 meter row
*Every meter +/- target, athlete performs :10 air squat therapy
SKILL
Back squat
5, 4, 3, 3, 3, 2, 2, 2, 1, 1, 1
*Build to heavy.
WORKOUT OF THE DAY
1 round fight gone bad for max reps:
1:00 wall ball (20/14)
1:00 sumo deadlift high pull (75/55)
1:00 box jump (20)
1:00 push press (75/55)
1:00 row for calories
*This is a sprint stimulus. Coach athletes to sell out on every minute to maximize their numbers. Score total repetitions.