Movement Prep:

2 rounds

  • 8 Ankle Mobility Wall Drill (Dorsiflexion)
  • 8 Band Squats

Strength NEW Q’s:

Back Squat 3 x 5 reps across @ same weight

VETERAN Q’s:

Back Squat 3RM

  • Work up to 3RM (3 worksets above 85%)
  • Suggested warm-up and work sets: 2 x 5@50%; 5@ 65%, 3@75%, 3@ 85%, 3@90%, 3x95%

*rest 1 min for warm up sets, rest 2 mins between work sets

Metcon:

6 Rounds for time of:

  • 6 Overhead Squats @ 125% of Nancy Weight  (Rx=120#/80#)
  • 8 Pull-ups
  • 10 Box Jumps

2 Comments