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: 5sets, 5 reps followed immediately by 3 box jumps (this works on explosive movement)

WOD

21-18-15-12-9-6-3

Calorie Row

Kettle Bell Swing

AbMat Sit Up