Double Diamond

1/20/17

PreHab: Glute Activation

Warm-up: Tempo Squats, Pause Squats, Squat Jumps and Holds

Strength: Back Squats 5×3
*Use 80% or greater for each of your working sets

WOD:

Rx: 5.4.3.2.1.
Back Squats@ 80%
Squat Jumps (x2)
30sec Squat Hold

Rx+: 5.4.3.2.1.
Back Squats@ 85%
Squat Jumps (x2)
30sec Squat Hold

Option 1: 9.7.5.3.1.
Back Squats@ 75%
Squat Jumps
20sec Squat Hold

Option 2: 5.4.3.2.1.
Back Squats@ moderate weight
Squat Jumps
15sec Squat Hold

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