Trafford Fit #TeamTFit – TFit Teens
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES
MIN 1 – :40 Single Unders
MIN 2 – :40 Air Squats
MIN 3 – :40 Single Unders
MIN 4 – :40 Ring Rows
MIN 5 – :40 Hollow Body Hold
TEACHING
BACK SQUAT WARM-UP
10 Narrow Stance Air Squats
10 Wide Stance Air Squats
5/5 Staggered Stance Air Squats
10 Air Squats
3 SETS x 5 REPS
SET 1 – Tempo Back Squats (2211)
SET 2 – Back Squats w/ Light Weight
SET 3 – Back Squat w/ Mod-Weight
Strength
Back Squat (8-8-8-8-8-8)
EVERY 2:00 x 6 SETS*
8 Back Squat
*Start heavier and end heavier than last week.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
50 Double Unders
25 Bicycle Crunches*
15 Kipping Pull-ups
10 Back Squats (95/65)|(65/45)
*1 Rep = Crunch (R) + Crunch (L)
(Score is Rounds + Reps)