Wednesday-Squat Day
Warmup- Complete
Pigeon Pose
15 Steps each way (Hip Circle/X-Band)
Couch Stretch
30 Box Squats (Bar)
A) Strength: Box Squats
10×2 @50-70%
*Speed Work
*Rest approx 60 secs between sets
B) Gymnastics Skill Work:
EMOM 7
2-7 T2B or variation *Must string reps together
*Rest 2 mins
EMOM 7
2-7 C2B or variation *Must string reps together
C) Accessory: Posterior Chain
GHD Hip Ext 3×10-15
Banded Good Mornings 3×25