DYNAMIC WARM-UP
1 set:
Run 200 m
10 alternating Spiderman stretch (5/side)
20 air squats

1 set:
Run 200 m
10 alternating Spiderman stretch (5/side)
15 squat-therapy reps

1 set:
Run 200 m
10 alternating Spiderman stretch (5/side)
10 counter-balance squats

BACK SQUAT
3 back squat initiations Chest up as the hips push back.
3 above-parallel back squats Hold just above parallel and cue chest up.
5 pause back squats Chest up at the bottom of the squat.
5 back squats Cue chest up the entire time.

BACK SQUAT EMOM
EMOM 10:
2 back squats

PRE-WORKOUT LOADING
2 sets x 5-7 unbroken reps.
Athletes should use a weight that is about 55-60% of their back squat 1-rm or a weight that they can finish each round in 3 sets or less.

RX

For time:
9-15-21:
Back squats (155/225 lb)
– Run 400 m after each set of back squats.

INTERMEDIATE

For time:
9-15-21:
Back squats (105/155 lb)
– Run 400 m after each set of back squats.

BEGINNER

For time:
9-15-21:
Back squats (65/95 lb)
– Run 200 m after each set of back squats.

2 sets:
:30 standing quad stretch/leg
:30 couch stretch/leg