Today starts with power in the legs and then full body stamina building. The more of a challenge that each listed set of the squats creates, the better the stimulus toward building muscle and strength will be provided. Be sure to squat with quality, not using the box or bench as a “rebounding” tool to stand from. Squat with control, settle on the box and then stand fast. The 3 minute working window for our conditioning today will not allow for much rest time for many. If you find that you get less than :45 rest and know you cannot sustain this type of pace for 5 sets, scale back some of the reps from the version you choose to attack.
1:00 bike or row
1:00 jump rope practice
3 rounds
_________
10 Overhead walking lunge (PVC or band)
10 Good morning (PVC or Band)
5 Air Squat
5 Medball Squat
5 Wallball Shots
2 rounds
________
Set up and build the first working set of box squats.
Box Back Squat
Every 3:00 x 4 sets
Execute 5 Back squats to a box or bench just above parallel.
*These squats must be done at a controlled tempo DOWN. At no time should the bench or box be used as momentum to bounce off. Squat under control–settle on the box then stand.
RXConditioning:
Every 3:00 x 5 sets
15/10 Cal Bike
20 Wallball (20/14lb.) (10/9ft.)
50 Double Under
Intermediate:
10/7 Cal Bike
20 Wallball (14/10lb.) (10/9ft.)
25 Double Under or 60 single unders
Baseline:
6/4 Cal Bike
15 Wallball (10/6lb.) (custom height)
25 single Under or 15 plate jumps
Seated banded hamstring curl
3×20 each leg
+
Foam roll quads and glutes
