Tuesday August 11, 2026

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 speed skaters

Butt kicks (down & back)

10 air squats

High toe touch (down)

Low toe touch (back)

20 wall leaning calf raises

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Establish a 20 rep (unbroken) max back squat

Pick a challenging weight but something you know you will not fail.  We are going to do a month of this, goal is to add weight each week.

Unbroken means you can rest between reps, but you cannot rerack the bar.

These are sometimes called “breathing squats” as the entire set should take several minutes and you are permitted to rest (and take several breaths) between reps, particularly toward the end of the set. 

WOD

10 rounds:

1 lap run

30 air squats (even rounds) / 50 double unders (odd rounds)

F:  reduce rounds/reps

P1:  as written

P2:  20 air squats; 25 double unders

C:  10 pistols (alternating r/l) instead of air squats; unbroken DU