A) 3 Rounds:
20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats
B) 3 Rounds:
1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar
3 sets x 8 reps
4 sets x 8 reps
Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)
Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.
20 Front Squats, 135#/95#
10 Front Squats 135#/95#
Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.
Toes to Bar: scale to knee raises or knees to elbows if needed.
Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.
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