23 Feb 2016

Warm Up:
1 lap around the gym of each:
Jog
High knee skips
Straight legged march
frog jumps

10 rnds 7 secs in bottom of squat 10 sec rest
Work bottom position (feet straight, knees out, neutral spine, no loss of core integrity)

Mobility:  Target position or areas that were apparent during squat review

Warm up back squats

WORK:
10!1 Air squat box jumpover 24/20 (full squat before jumping on and over the box, two feet)
1!10 Pause back squats (3 sec) 225/155  ~count 1001 1002 1003 up~

Rx2:  195/135
Rx3:  less weight/height box/stepovers

SILVERS:
Strength:  5 x 5 Deadlift

WOD:
10!1 Weighted step ups (low box, sandbags or bagpacks)
1!10 Weighted shuttle runs