10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Use up to a 20lb vest. First come first serve for each class. We have 2.
The squat is a tremendously safe and magnificent movement that develops coordination, mental toughness, skeletal and muscular strength, and superior knee stabilization. A full range of motion squat begins with the knees and hips extended and the body in a standing upright position. To initiate the movement, the hips travel back and down to a point below parallel. Below parallel is defined as a body position where the top of the patella (knee) is above the crease of the hip.
A partial squat is one that does not fully achieve a below parallel depth. A partial squat puts undue stress on the knees, neglects the utilization and development of the glutes, adductors, and hamstrings, and generates a significant imbalance between the front (anterior) and back (posterior) sides of the body. A partial squat allows the body to carry and move a load which the spine has not yet developed the capacity to support and move.
If you physically or mentally are not able to take a squat below parallel, your load is too heavy. Forget the number on the white board, and go for some serious inches in your depth. Remember, a barbell squat is built upon the solid foundation of an air squat and depth should be unquestionable.