Squat & Development
Warmup
Generally loosen up lower body!
3 sets of:
6 banded deadbug per side
20 seconds per leg of single leg box step-down isometric hold
A. Lower Body Superset: SQUAT
Complete 5 sets of:
12 reps of DB cyclist squats with 2 second lowering (“eccentric”) – use KB or DB
Rest 30 seconds
8 reps per leg of single leg (or B-stance) squats to box
Rest 30 seconds
20 seconds per leg single leg goblet wall sit
Rest 30 seconds
12 per leg wall-facing skater squat jumps
Rest 30 seconds
MetCon
“NO COMMENT”
Complete as many rounds/reps as possible (AMRAP) in 20 minutes:
3 mountain jacks (1 mountain jack = 1 burpee + 1 squat jump + 1 jumping jack)
5 pushups
7 per leg step-ups
9 DB deadlifts (heavy)
11 per leg mountain climber
Cooldown: gentle hip & spine ROM & box breathing
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