Warm-up & Mobility: 15 Minutes

Strength: Squat – Focus on form – bar placement (high vs. low.), squeezing bar and thinking of squeezing elbows back to touch, short methodical walkout, locked knees and tighten up before squat. To work on staying tight we will work the slow tempo squat (4 counts down, 2 counts up) 5 sets of 8 reps at 45-50% of your 1RM.

Conditioning: Back to Basics Monday
AMRAP 14 minutes – down-ladder 10-8-6-4-2 of –

  • KB Swings (32/24k)
  • Wall Ball (20/14lb)
  • Box Jump (24/20″)