Workout 11/08/21


Strength:

5×5 Speed Box Back Squat

– @80% 1RM 

– Rest 30” between sets

Conditioning:

4 Rounds

400m Run

30 Alternating Jumping Lunges

20 Deadlifts 95/65

10 Barbell Rollouts 

Accessories:

8×1 max height vertical jump​​​​​

8×2 speed banded sumo deadlift @40%1RM

3×12 D ball Kang squats

4×1’ seated D ball front rack wall sit 75/50

1×200 band pull throughs 

Cardio:

30’ Bike erg

For cal

E3MOM

2 rounds

10 air squats

10 tuck ups

10 alt jumping lunges

10 V ups

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