MS – Back Squat

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

3x

15 jumping jacks

10 squat therapy

5 broad jumps

10-meter bear crawl

10-meter crab walk

Then as a group:

Tempo squats (4- second eccentric/down phase)

Weightlifting

Back Squat – focus on knees out & keeping good form – focus is light weight with good form

Back Squat (4-4-4-4)

In-between each set of squats perform:

5 abmat situps

5 back extensions

Rest 60 seconds

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP
4 burpees

4 goblet squats

Rest 2 min

Metcon (AMRAP – Reps)

4 min AMRAP
5 push ups

50m shuttle run

Rest 2 min

Metcon (AMRAP – Rounds)

3 min AMRAP
20 singles (10 double unders)

20 mountain climbers

Game

Coach’s/Athlete’s Choice

Share