1.) 10 minute AMRAP
5 Five Down Back Squats 45/35lb
5 Five Up Back Squats 45/35lb
10 Back Squats 45/35lb
100m Shuttle
10 Hip extensions
Note: Five Down Squats are squatting to depth over a 5 second count and exploding out of the basement. Five Up Squats are regular speed to depth with an ascent to full extension over a 5 second count. Concentrate on your shoulders maintaining good position and glutes engaged.
Then:
8 minutes to work up to your body weight Back Squat
Then:
5 rounds for time
400m Run
12 Body Weight Back Squats
5 Five Down Back Squats 45/35lb
5 Five Up Back Squats 45/35lb
10 Back Squats 45/35lb
100m Shuttle
10 Hip extensions
Note: Five Down Squats are squatting to depth over a 5 second count and exploding out of the basement. Five Up Squats are regular speed to depth with an ascent to full extension over a 5 second count. Concentrate on your shoulders maintaining good position and glutes engaged.
Then:
8 minutes to work up to your body weight Back Squat
Then:
5 rounds for time
400m Run
12 Body Weight Back Squats
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