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: 5 sets, 3 reps, 3 second pause at the bottom. Immediately follow each set with 3 box jumps.  (Actual jumps.  Be explosive!)

WOD

15 minute

Row 1,000m

-then in remaining time-

AMRAP

9 Monkey Claps

7 Kettlebell Swings

5 Goblet Squats