Movement Preparation 2 sets of:

  • 8 wall squats
  • 8 band squats

*Movements are meant to be slow and controlled.  Focus on driving  knees out through entire movement, strong back and upright torso, squeeeeeeeze glutes on way up.  Activation is where it’s at!

Strength NEW Q’s:  Back Squat

  • 3 x 5 reps across @ same weight

VETERAN Q’s:  Back Squat

  • 3 x 6-8 reps @ approx 75-85%

*Rest 1.5mins between warm-up sets, rest 3mins before all work sets.

Metcon

4 Rounds for Time of:

  • 40 Double Unders
  • 15 Toe-to-Bar
  • 15 Overhead Squat (use your "Nancy" weight)

*12 mins cut-off

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