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Squat Development
Awareness/Strength: Wall Squat x 20 with a lower box set-up if needed and if possible (moving closer to the wall throughout if possible)
Awareness/Strength: Tempo Air Squat 3 x 5 reps with :5 sec negative, :3 sec pause at the bottom, :3 sec up
Isometric: On the :90 sec Goblet Squat hold with light weight (if necessary eliminate the weight and do a squat hold below parallel unloaded?) 3 x :20 sec
2xs
30 single unders
20 single unders jumping high
10 fast single unders
5 Reps Each movement in workout.
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24”
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20#
50 Sit-ups
5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here
Subbing Superman for Back Extensions
40 Walking lunge steps
20 Jumping Chest to bar pull-ups/pull-ups
40 Box jumps or Step Up, 20/16
100 Single Unders
40 Superman
20 Band assist Ring Dip/Box Dips
35 Dragonfly
25 Wallball (20/14)
40 Sit-ups
5 Lay to Stand Rope Climbs
Goal: Sub 20 min
:90 sec ea. side
Banded lat stretch
