Workout of the Day April 10th

[fourcol_one][box]PREP/MOBILITY[/box]
(15 Minutes)

Roll Out Hips, Quads, ITB, Glutes, Hamstrings

Tabata Mash Up
Jump Squats
Plank Hold

*20 sec work/10 sec rest alternating movements for 4 minutes.

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[box]SKILL/STRENGTH[/box]
(20 Minutes)

Mechanics/Consistency

Front Squat 3,3,3,3

*building throughout aiming for 90% of 1RM in final set

Intensity

Front Squat
80% x3
85% x3
90% x3

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[box]CONDITIONING[/box]
(15 Minutes)

For Fitness:

For time:
12, 9, 6, 3
Power Clean (65/95)
Burpees

For Sport:

For time:
12, 9, 6, 3
Power Snatch (65/95)
Burpees

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[box]RECOVERY/MOBILITY[/box]
(10 Minutes)

3-5min Light jog, cycle, row
10-15 Dowel dislocates

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Notes: