Back Squat (10 x 3)

Warm up to a moderate-heavy weight then stick with it across all 10 sets.

If you are participating in the 20 rep squat stuff you can either skip this or you can lower to fewer sets.

For these reps the bar will be on the back. Feet are shoulder width apart. Before you start the squat, you should make sure that the chest is up and belly is tight!

To perform the squat reach the butt back and down. Keep the belly tight and chest up. Keep the heels down. Drive the knees out and get the butt lower than the knees at the bottom. Do NOT allow any rounding of the back or plopping at the bottom.

To stand lead with the chest. Keep the the heels down, drive the knees out and keep that belly tight! Fight the weight from pushing you forward.

Rest as needed between sets. Shoot for about 2 min.

7 x 3

Weighted Pull Up Negatives

For these, you'll set up so that you can jump or kip your chin above the bar into the start position. Then slowly lock out your arms to lower yourself down. Be sure to go all the way to a full elbow lock out, even if your feet touch down first!

If you are unable to add weight to these that is totally fine - just do bodyweight!

If you are also doing the Street Parking Gymnastics this week - you may just choose to do that here or skip this part all together.