PRACTICE – SQUAT

Intention: to increase squat depth, learn the skill of the cossack squat, and strengthen the shoulders in the OH press

Prep: trigger ball quads, glute med and lats, adductor rock backs, supine hip tilts with breath, deadbugs, shoulder big 3, SL glute activation.

A1) Cossack squats x 6-8ea
A2) KB 1/2 kneeling OH press x 8-10ea

B) 3 x Partner AMRAP 5 – 60s rest between stations (17min)
**P1 is doing box step overs while P2 is on the Ski getting to 9 cal as fast as possible without red lining (nasal breath)

1. AMRAP 5
– Box step over 20″
– Ski – 9 cal (timer)

REST 60

2. AMRAP 5
– MB rotational throw with power
– Rower – 9 cal (timer)

REST 60

3. AMRAP 5
– Air Squats
– Bike 0.2 miles (timer)