Saturday, 13 May, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up + pre-squat hip/thoracic openers
1 PAUSE FRONT SQUAT + 2 FRONT SQUATS
3 secs pause
In 15 min build to a moderate – heavy set of: 1 Pause front squat + 2 front squats (no pause)
– Keep form, positioning, and mechanics a priority over maxing out. Don’t let your reps get sloppy.
Complete for time:
50-40-30-20-10 reps of:
Box jumps (24/20″)
Kettlebell swings (24/16kg)
– Beg/Int athletes may choose to scale reps if needed (30-25-20-15-10 – 100 rep total vs 150 rx)
– Mandatory – Step down on all box jumps, no rebounding.
Cooldown / Roll / Stretch