COMPETITION – SQUAT

Intention: to increase squat depth, learn the skill of the cyclist squat and strengthen the legs.

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20.

3 Sets
A1) Goblet Cyclist Squat x 8-10 
A2) DB Hamstring Curl x 10-12 
A3) Deadbugs x 10ea

B) Competition day – 3 rounds – 15 min – For Max cals
Nasal breathing – this is not slow, this is as fast as you can while maintaining nasal breathing
**Record your numbers on a mini white board after each set, the aim is to get the same or more cals on the machine as previous round. You have to fight to win! Set the clock- 12 rounds, H1 1:00, H2 00:15 (this will allow transition time on the bike)

Bike 1 min

Rest 1 min

Ski 1 min

Rest 1 min

C) Recovery stretches for quads/ hip flexor, Lats and shoulders, lower back