Mobility: Basic bracing sequence and one joint rule – and WHY it’s important to do this when squatting
Warm-up: Partner up! 2 min ball throw mix-up then 1 min burpee-throws
Pre-squat mobility: Russian Babymaker stretch, super frog (BSL pg 342), Gap and smash (pgs 363, 364, 365)
Strength: We are looking for the perfect unloaded squat first – then, (20 minutes) HBBS (High-bar back squat): 5-5-5-5
Then, for total working time (15 minute time cap):
- 400m Run buy in, then
2 rounds of:
- 10/10 Step-ups onto box with plate OH
- 25 Double-unders
- 30 Wall Balls
Suggested weights, scale as needed: 45/25 lb plate for step-ups onto 20″ box, 20/14lb ball for Wall Balls
