Foundational Movement
Air Squat

Set-up: 

• The stance is with the heels at shoulder width 
• Full extension at hips and knees 
• Weight on heels 
• Keep the chest up and brace the abdominals to maintain a neutral spine 

Execution: 

• Hips travel back and down 
• Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”) 
• Knees stay in line with the feet 
• Head position is neutral 

Finish: 

Return to full extension at the hips and knees to complete the movement 

Strength*

Back Squat: 

E2MOM: 5 sets, 3 reps

*Squat therapy for new folks/immature squats.

WOD

15 minute AMRAP

15 Box Jumps (24/20)

10 Push Ups

5 Knees-to-Elbows