15 Minutes to Complete 5x3 Tempo Back Squat
*5 Second Descend, 2 Second Pause, Explode Up
*If mobility limits full depth, box squats are acceptable. Make sure the
box is set up to parallel
10 Minute AMRAP:
10 Goblet Squats
4 Down & Backs Runs
10 Russian Kettlebell Swings
*Intent: Constant movement with no breaks. If athletes cannot perform
movements unbroken, coaches will scale the weight.
Rest 5 Minutes, Then...
Accumulate 30 Seconds of Each Movement x4 Rounds
Hollow Hold *Make sure low back is engaged with the floor
Crab Hold *Make sure the hips are high (table top)
Arch Hold *Make sure the heels are together and arms are straight
*Rest 1 Minute between rounds.