Day 56: Training Log

Warm up / Preparation:

• Run and skip combined 2-3 minutes
• A-skip + C-skip x 10 each
• Shuffle jacks x 5 in each direction
• triplet: 3 inchworm push ups – 5 squat hops – 10 jumping jacks
• Band work: leg drives and/or hip distractions (demo provided)
• Stretch, rollers etc as necessary

Strength Component: Squat combo

• warm up set: 6 back squat – rack bar – 6 front squat (same resistance!)
• Alternate sets of 8: Back squat – front squat – back squat – front squat
• After each set: 6 lunge steps with a rage ball OH + 4 rage ball passes to a partner

Workout:

**Decided to recycle this workout from a couple of years back…

Complete 3 rounds of the following (Between rounds: 5 Toes to Bar):

• 10 KB SDHP
• 10 DB strict press
• 5 pull ups
• 5 burpees
• 10 kneeling single hand shoulder press (5 each arm use DB or KB)
• 10 Pendlay rows

Finish with:

• 2 x [25 jacknives + 10 hollow rocks]