Drop it like a squat

Melaina Neisner | 05/30/2019 | 4

Hey SQUAD

How y’all feeling? Tomorrow is Friday – that happened fast!

As you can guess tomorrow we have squats and then we have a fun little burner to finish off class.

STR:

3×8 front squats ***same weight across all 3 sets

Super set (in between your sets) complete 10 step ups/leg on a box

WOD:

AMRAP 10

100m sprint

10 burpees over a dumbbell

So we have some high rep front squats – we still want these to be heavy – rep 1 of the set might not feel heavy but y’all should definitely feel it by reps 7 and 8. In between each set you will complete 10 step ups per leg on a box (box height will vary depending on how long your legs are, how tall you are). The focus for these is to make sure we are using our glutes and ham strings and resisting the urge to push off the ground with that back leg – this aspect will also help you chose a box height.

ANNOUNCEMENT!

Ladies! – Ana and Andrew are registered for an RX competition down in RI this June. The comp is a 1 day comp with 4 work outs. It is a team comp and the teams are comprised of 1 male and 1 female. The standards and event details are linked here. Ana is currently nursing an elbow injury and needs to sit this one out so Andrew is in need of a new partner! So if you are a lady and are interested in giving a competition a go let me know! Going to leave my number here 413-262-9285- just shoot me a text if you are interested!