A) 2 Rounds:
10m High Knees
10m Butt Kicker
B) 4 Rounds:
8 Air Squats
Then 2×4 at 10% of heaviest 4 rep
Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.
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.
Every 2 Minutes x 8 Rounds
(Alternate between rounds)
10 Unbroken Wall Balls, 20#/14#
You should have 20-30 seconds between each station.
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