Tue. August 2, 2016

531Backsquat

Warm-up

Partners:
1x
1 200m jog
1 Assault bike until partner returns
Agility/Fast feet warmup

Primer

400m Sprint
Rest 2minutes
2x200m Sprint
Rest 2miuntes between efforts
4x40m Sprint
Rest 2 minutes between efforts
3xSuperset

Weightlifting

Back Squat

1x10 BB
1x5 35%
2x5 40%
2x5 50%
2x5 60%

ACCESSORY WORK

Metcon (No Measure)

5min AMRAP
Partners, alternating rounds:
10m down n back Shuttle run
5 max height jumping squats
*1 person work, 1 person rest

Cool Down

Hamstrings and back and quads and calves