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

Execution:

  • 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

Strength*

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

1 minute rest between sets, increase weight each set

*Squat therapy for new folks/immature squats.

WOD*

10 Min AMRAP

8 Burpee

10 KBS

12 Air Squats

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