1 min of Mini Band Ankle Jacks
1 min of Donkey Calf Raises
1 min of Standing Alternating Dynamic Hip Rotation
1 min of lying mini band hip flexion/extension
1 min Alternating Walking Dynamic Quad and Hamstring Stretch
1 min of Mini Band Jump Squats
1 min (30 sec per side) Mini Band Quadrupled Hip Extension
1 min Calf Bone Saw Per Side
Review the key points of performance of the Back Squat, then:
Back Squat Warmup
With a 5 min Running Clock Everyone will break up into teams of 2-3 to perform 10-8-6-4-2 of Back Squats with warmup loads.
Under an 18 min Cap:
Work in Groups of 2-3 to perform 10×2 Back Squats, resting as needed.
Use a challenging load that still allows for proper movement. Ask a coach for help if needed.
17 Min AMRAP in Teams of 2.
Partner 1 – Runs 200m
Partner 2 – AMRAP:
4 Hang Power Cleans
2 Front Rack Lunges Per Leg
When Running Partner Returns, Tag and Switch, Picking Up Where Partner Left Off
P – 135/95, L – 115/75, F – 95/65
3-3-3-3 – Rest 20 sec between reps, rest 3 min and repeat for a total of 3 Rounds
Wall Facing Shoulder Taps
8-8-8-8 Alternating, Rest 20 sec between reps, rest 3 min and repeat for a total of 3 Rounds