Friday 04-23-2021 Workout Of the Day

A. 5 sets:
10 high box jumps
10 back squat jumps
10/side bulgarian split squats
rest 1:30-2:00

B. 30-20-10 @85/115#
Time cap: 15 mins
BB back rack lunges
Back squats

Workout Notes/Intentions: Today’s workout is heavy on the lower body. For Part A, you will want to choose a box that is higher than usual. Stack plates if needed. Step down from these box jumps. You will go directly to your barbell, clean it bar from the ground and get it onto your shoulders. The 10 reps should be smooth and the goal is to not rest at the top more than one breath. After the squat jumps, you should be going directly into the bulgarian split squats. Load these with KB’s or DB’s. Rest 1:30-2 minutes after the split squats before beginning your new set. 

Part B will be done with one barbell. Barbell is on your back for lunges and squats. Choose a weight that you could perform 10 reps unbroken of both barbell movements, fairly comfortably.   Break up the reps as needed, and pace yourself in the round of 30’s. The round of 10’s should be unbroken. The last 10 cals should be a hard sprint!