OVERVIEW
Squat day!!! Today we’ll test our strength on the King/Queen of lifts - Back Squat. While below parallel is always the goal, we should try to force it. Let’s focus on avoiding excessive “butt wink” and forward leaning postures. Keep tight, maintain that tripod foot, hit your depth, and stand strong.
Oh, and we’ll burn the lungs and legs after with some goblet squats and burpees.
WARMUP
Mobility
Spidermans x 5 each (elbow drop + reach + hamstring)
3 min plate squat
Warmup x 2 rounds
10 banded goblet squats
2 lengths of the rig banded monster walks
10 Kang squats (good morning into squat)
10 Curl ups
WOD
Back Squats
20 min to find 1 rep max
7 Rounds for time
1 min each movement
10 Goblet squats
8 Over the KB/DB burpees
COOL DOWN
Quad mash/couch stretch
Aductor mash