SQUAT THERAPY & JUMP ROPE WARM-UP | 9:00 CAP

10 Single Unders
10 Single Unders (run in place)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg

On a 6:00 Clock

10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats

BACK SQUAT REVIEW AND LOADING:

Points of Performance Focus
1) Initiate each squat by pushing the hips back and down
2) Maintain full range of motion, clearly below parallel
3) Keep weight back to keep heels down

1 Set
10 Back Squats (barbell)

3 Sets
5 Back Squats (increasing load)

3 Sets
5 Back Squats (increasing load)

For Time:
3:00 L-Sit
- Every time you break perform 12 barbell bent over
rows