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 for 10 min (5 sets), 3 reps-heavy, immediately followed by 3 box jumps (not step ups)

WOD

12min AMRAP

3 Hibberty Jibberty

6 Goblet Squats

9 Kettlebell Swings

12 Jumping Air Squats