Workout of the Day
Strength
Front Squats
5/5/5/5/5 (same weight across)
Workout
100 Air Squats
200 Doubles
1,000 M Row
12 min Cap
Fitness: 800 M Row/300 Single Unders
Athletes: We have not hit heavy squats since are 20 rep cycle. A true 5×5 should take 15 minutes or more. Challenge yourself with the first set. If you need to add a little as you go that is fine, but the goal is to start off heavy and finish heavy. The second piece should be a sprint!
DRIVE
Strength
Double DB Front Squats 10/10/10/10/10
Sit ups 20/20/20/20
(slow pace, work on strength)
Workout
30 Double Jumps
20 Lunges
10 DB Deadlifts
5 Rounds
Athletes: The strength piece is the major focus today. The workout should be a sprint.
