The ladies nailed those kipping KTE's straight awayO-Squat
4 sets of 5 reps @ 3-1-2-0 tempo
Click here for reference
Regarding the tempo, that's a 3 second descent, 1 second pause at the bottom (check your position - are you are balanced? not about to fall over so you rush the ascent, knees over the top of the feet, tight core, depth) then 2 seconds up and no real pause at the top. Remember the tempo governs your weight, abide by it religiously.
then...
4 rounds:
20 Yd. Out and Back (sprint out, backwards back)
7 Heavy SDLHP
9 K2E's
11 Sit-Thrus
9 minute cut-off. If you are not done when the trainer yells time, you will multiply each missed rep by 10 seconds and add that to 9 minutes.
2 comments:
That was a good one! Yeah...I can squat :)
Good job Lorie!
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