Prep:
3 Sets:
30 sec Air Squat Hold
6/side Hip Switch
30 sec Forearm Plank
Essentials
A. DB Rack Reverse Lunge
12 alt reps
rest 60 sec b/w sets x 3
First set Light
Second set Moderate
Third set Hard
B. Back Squat
2,2,2,2,2 @ 31X1
every 2:30
Stay b/w 75-80% of 3RM. Minimal building. Focus on positions.
C. 2 Sets:
AMRAP5
10 Wallballs
10 BJSD
rest 3min
Pick tough height and wallball that you can keep moving.
Fitness
A. DB Rack Reverse Lunge
12 alt reps
rest 60 sec b/w sets x 3
First set Light
Second set Moderate
Third set Hard
B. Back Squat
5,4,3,2,1 @ 32X1
every 2:30
Start around 70% and build each set.
Last set should not be a max, since each set will be tough leading up to it.
C. 2 Sets:
AMRAP5
10 Wallballs 10’/9′
10 BJSD 24”/20”
rest 3min
RX+ = 30”/24” and 12’/10′ target