|a) WARM UP:
Then grab a bar and start warming up for some squats.
TEMPO FRONT SQUAT – E1.5MOM
9 Sets of 2 Tempo Reps – 5 Seconds Down, 3 Second Pause in Bottom, Stand.
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved.
In teams of 3:
25:00 TIME CAP
If you have an uneven number, pairs will do 600m runs and the rep scheme will be 50, 40, 20. Singles will do 30, 20, 10 (only if they are the only one in class).
** scale as per your coach
|d) ACCESSORY WORK:
Aim is to rest 60s between all sets. Complete all sets before moving to the next part.
|e) POST-WOD RECOVERY: