Thursday

Warm-up
0:30 Downdog
0:30 Active Spiderman
200 Meter Jog
0:30 Alternating Quad Stretch
0:30 Knuckle Draggers
200 Meter Jog

MOBILITY
1:00 Pole/Rack/Rig Assisted Squat

BACK SQUAT
Coach: Hands Outside of Shoulders Elbows Pointed Back Hips Descend Back and Down Lumbar Curve Maintained

EMPTY BARBELL
Before athletes get under the bar. . .
Coach: Hands Outside of Shoulders Before athletes take the bar from the rack. . . Coach: Elbows Pointed Back

3 Back Squats
Coach: Hips Back and Down

3 Pausing Back Squats (0:03 in the bottom)
Look for: Lumbar Curve Maintained

MODERATE WEIGHT
5 Back Squats

PRACTICE ROUND
200 Meter Run (partners run together)
5 Back Squats (each partner does 5)

Metcon (Time)
Fitness & Performance
Team of 2
7 Rounds For Time:
400 Meter Run (teams run together)
29 Back Squats (partition however)

Fitness: (95/65)
Performance: (135/95)

Metcon
AFTER CLASS
4 Sets for Quality
10 Barbell Hip Thrusts
12 Single Dumbbell Bent Over Rows
0:30 Hollow Hold
0:30 V Ups
0:30 Hollow Hold

MOBILITY
1:00 Seated Quad Stretch (L/R)