Thursday December 16, 2021

“Not everything that can be counted counts, and not everything that counts can be counted.” – William Bruce Cameron

Partner Warm Up: 
6 Minutes:
Partner 1 performs 200m row while Partner 2 performs a movement.  

Alternating Single-Leg Toe Touches
Elbow-to-Instep Stretch
Hamstring Scoop Stretch
Alternating Toe Touch in Plank
Air Squat + Good Morning

Back Squat Loading:
1 Set
10 Back Squats (barbell)

5 Sets
3 Back Squats (increasing load)

5 Sets For Load:
3 Back Squats

Intermediate and Beginner: 
Same as Rx

Movement scaling options: 
Back Squat: Load

Alternate Workout: 
5 Rounds For Reps:
1 Minute DB Squats
1 Minute Wall Sit
Rest 1 MInute between rounds

Post-Workout Skill Work:
5 Sets
:45 Wall Sit
10 Single-Arm Ring Rows / Arm