Skill
Back Squat
3-3-3-3-3
Work up in weight for a set of 3 or choose one weight and carry it across for three sets. If you are planning to go heavy remember to ask for two spotters and make sure your coach has gone over how to spot safely. Focus on an upright torso and tight core as you drive up out of each squat
Workout of the Day
AMRAP in 15 minutes
50 wall ball shots
25 burpee box jump overs
Choose a wall ball weight that you can consistently move in sets of 10 to 15 reps throughout the workout. On the burpee box jump-overs, focus on a steady pace that allows for continuous movement. These can be scaled to step-overs if needed to keep you moving.
standard: 16/12 lb, 24/20″
rx: 20/14 lb, 24/20″
sport: 30/20 lb, 24/20″