Warm-up:
200m Run
10 Wall Squats
10 Jump Squats
10 Squats
Mobility:
Couch Stretch, Olympic Wall Squat (aka birthing stretch)
Strength:
1) Jump Squat 3×10
Keep it as explosive as possible, light to medium weight
2) Back Squat 4×8, 60%-65%
Warm-up as needed
Conditioning:
5 Rounds (working in groups of 2-3)
30/30 Wall Ball
30/30 KB Swing
30/30 Row
I just wanted to let everyone know that I had a blast watching you all compete in the “Double Down Throwdown” on Saturday.
It was truly amazing to see individuals push themselves harder then I have ever seen them push before.
The teamwork and camaraderie throughout the day made myself and everyone involved proud beyond words.
We will be posting pictures as soon as possible.
-Coach Orion