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