Back Squat (3 x 5)
The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
Bench Press (3 x 5)
Please make sure that when you are benching that you are in a safety rack, have a spot, or at least don't have the collars on your bar for safety!!
Lie on the bench with the heels on the ground. Put plates down under your feet if you aren't tall enough to have your heels down while lying on the bench. Grip is just outside of the shoulders. Wrap the thumb for safety.
Pull the shoulders back and down and pinch the armpits in!
Lower the bar to the chest Then without a bounce off of the chest - press to lock out.
Good Mornings (3 x 10)
These should not be done for "load" necessarily. Pick a weight that is challenging but very manageable.
For the Good Mornings the bar is on your back. You will keep the knees pretty straight, heels down, chest up, belly tight.
Hinge at the hip and if flexibility permits go down to 90 degrees. Squeeze the butt to stand up. If you start to round the back because you lack mobility in the hamstrings, allow for a bit bigger bend in the knees.
Metcon (No Measure)
3 x 10
Strict Pull Ups
NO score for this one. Accumulate 10 reps for each set even if it's broken up.Sub and scaling options are:
Strict Banded Pull Ups
Jump and Slow Lower Pull Ups
Start from a full hang. Pull the shoulders down to engage the lats. Pull the chin all of the way over the bar at the top.