Wednesday – 1/24/18

Warm-up:
Jumping Jacks x 30sec
Alternating Lateral Lunges x 30sec
Quick Single Unders x 30sec
Air Squats x 30sec
High knee Single Unders x 30sec
Push-up to Down Dog x 30sec
+
2 sets w/ Empty BB:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
+
3 Squat jumps
3 Burpees
3 Step-ups/leg
3 Box Jump Overs
3 Burpee Box Jump Overs
+
Build to your Heaviest front squat weight used below..from floor

Workout
*Partners will pair up on this one where P1 performs the first 5min interval while P2 rests. Then P2 performs the first 5min interval while P1 rests. And so on…

5min of work @85% effort:
*Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
+
Rest 5min
+
5min of work @90% effort:
*Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
+
Rest 5min
+
5min of work @95% effort:
*Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

*the front squat weight has to be a load the athletes can clean from the ground and do unbroken on every set. Knowing that each 5min interval the weight increases.