COMPETITION – SQUAT
This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique. Athletes that have not been lifting heavy, continue to focus on technique and add as much load as you wish while keeping your body safe.

Intention: Deload week in preparation for Lifting party

Prep: mobility for squat depth, knees, ankles, hips and back. Activation for chest, hips, legs, feet and back.

3 Sets
A1) BB Back squat x 5 at 60-70% (RPE 6-7 / 10)
A2) DB Hamstring curls x 8-10

B) Competition – For 4 rounds, complete as many reps as possible in 3 minutes of:

– 12 AbMat sit-ups
– 9 box jump-overs (jump onto box and step down)
– 6 Goblet squat
– Max Burpees in remaining time

Rest 2 minutes between rounds.

**beginners can jump over a weight plate – prioritize the jump before the step up

C) side plank Tabata – 4 mins – 20s on / 10s off x 8
alternate between Left and Right side planks