PRACTICE – SQUAT

Intention: Continuing to work on T Spine extension with the Front Squat, the barbell will be lighter than back squat, but slightly heavier than last week, focus on technique, practicing T spine extension is good for reversing the kyphotic desk posture.
**Coaching cues are lengthen, don’t arch, exhale to set ribs, neck tall, eyes level, elbows forward, not down.

Prep: foam roller to release T spine, Lats and quads, pec and trap release, front rack stretch and squat noodle, SL glute activation, wall hold deadbug foot taps.

5 Sets (RPE 6-7)
A1) BB Front Squat x 4 @3110 or Wall facing Goblet Squat (heels raised) – STRICT tempo
A2) SA KB FR marches x 20 (10 each arm) – 

B) EMOM 16

1. Broad jumps x 10

2. Lateral box step hops x 20 

3. Wall Balls x 10-15

4. Bike 8 cal

C) Reverse Tabata – 10 sec hold / 20 sec rest

Side Plank stars keep the body straight, glutes and obliques squeezed. (regress to standard side plank or knee side plank)