Workout of the Day 3-9-2020

Warm Up: Joint Mobility/Dynamic

Option A:

Every 3 Minutes for 21 Minutes

5 Burpees on KBs
14 Alt.Unweighted Lunges
5 Burpees on KBs
10 Air Squats
10/7 Cal Row or Ski

Option B:

3 Rounds

3 Back Squats
10 Burpee Box Jumps 24/20
40 Single Rope Skips

*Rest 120 Seconds between efforts

Optional

3 Rounds

25 Russian Swings 53/35
25 Air Squats
45 Russian Swings 53/35
5 Burpee PullUps
35 Russian Swings 53/35

Take your Squat weight and rep score from your last round and apply it to the following key:

For your weight take last weeks Squat weight and apply it to the following key

If you completed 5-10 Reps – Add 10 Total Pounds
If you completed 11-14 Reps – Add 15 Total Pounds
If you completed 15+ Reps – Add 20 Total Pounds

*If you missed last weeks progression simply Perfrom your Back Squats at 70% of your working 1rm
*Your LAST set taking placing in your third set is a Max Effort set where you will perform as many reps as possible terminating at 20 reps if you hit that number.

Cool Down: 3-5 Minutes of Light Monostructural Work