Monday January 4, 2016

Warm Up

On your own: Jog 200m

As a class:

2 sets:

5 burpee max vert jump

5 hibberty jibberty

Foundational Movement

Air Squat

Set Up:

  • Feet shoulder width apart
  • Full extension at hips and knees


  • Weight on your heels
  • Lumbar curve maintained
  • Chest up
  • Butt travels back and down
  • Bottom of squat is below parallel
  • Knees track parallel to feet
  • Return to full extension to complete movement


Back Squat: 5-4-3-2-1

1 minute rest between sets, increase weight each set

*Squat therapy for new folks/immature squats.


10 Min AMRAP

8 Burpee

10 KBS

12 Air Squats

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s