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Saturday 5/1/21

Workout of the Day

Fitness:

1. 4 Sets for Quality 

Box Back Squat – 5 reps (w/ 3 sec neg)
Weighted Hip Thrusts (back on bench/ box) – 12-15 reps (w/ 3 sec neg)

Rest 1-2 mins b/w sets 

OR

Performance:

1. Back Squat – 5 reps (w/ 3 sec neg) X 2 sets, 3 reps (w/ 3 sec neg) X 3 sets – build heavier than last week

+

REPEAT

EMOM X 16 mins
a. Wall Balls – 15- 20 reps (UB set)
b. Sit-ups – 10-15 reps
c. Row – 12/9 Cal – Sprint
d. Ball Slams – 10-12 reps – 30/20