Ryan & Janel

Unbroken Warm-up

Delts

Both Quads Quads/Inner Thigh

Isolated Quads - Inside/Quad/Outside

Lacrosse Ball Under Glutes

Part I:  Back Squat

Every 2 minutes, for 20 minutes (10 sets):

Set 1 – 5 reps @ 65%  165/65

Set 2 – 3 reps @ 75% 190/75

Set 3 – 1 reps @ 85% 215/85

Set 4 – 5 rep @ 75% 190/75

Set 5 – 3 rep @ 85% 215/85

Set 6 – 1 rep @ 90% 225/90

Set 7 – 1 rep @ 95% 240/95

Set 8 – 1 rep @ 100% 240/95

Set 9 – 1 rep @ 100% 240/95

Set 10 – MAX UNBROKEN REPS @ 90%

Part II: Comp Day

2 Min Shuttle Burpee Relay

Rest 1 Min

4 Rounds For Time:

15 DUs/30 DUs 

10 Swings 53/35

10 Box Jumps

Rest 30"