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: 15 minutes to work to a 10 rep max

WOD

4 RFT

8 Chest to Bar

10 Push Press (115/85)

12 Back Squats (115/85)

Run 400m

NOTE: Mark your calendar, Coach Sam’s going away throwdown will be Saturday June 11 at 0900 with brunch to follow.