A) Coaches Choice Warm-up
B) 5 Sets
10 Sec Back Squat Descent + 5 Sec Tempo 1/2 Ascent x2 Back Squat x1 @55×1
*Squat all the way down, controlling yourself down for 10 sec to below parallel (10 sec back squat descent). From the bottom, take 5 sec to come up and break parallel, then go right back down to the bottom and repeat (5 sec tempo 1/2 ascent x2). Stand all the way up after 5 sec tempo to you 1/2 squat. Then perform a back squat at 55×1 tempo.
*This drill is to develop perfect squat mechanics and position under tempo and stress from load.
C) 4 Rounds For Time Of:
15 Ball Slams (20/15)
15 Plate Ground To Overhead (45/25)
16 Overhead Plate Walking Lunges (45/25)
50 Double Unders
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