Happy Monday!
Warm up and mobilize!
1) Establish a 1 rep High Bar Back Squat (HBBS) max in 20 minutes
If you are uncomfortable squatting heavy without a coach, no worries, practice squat technique at a weight you feel comfortable for 20 minutes. Hit multiple sets of 10, 5, 3, 2, 1 and see how they feel at different weights. Ensure you are using good technique. Remember: Chest up, knees out, tight core, drive through the heels, and big breath (fill your lungs up, this helps to stabilize your core) at the top of the squat and hold it through the lift if possible.
Then
2) 100 burpees for time
Score: Squat Max ##/Burpee Time
*Watch the second video carefully on how to bail out of a squat if you get stuck and have to dump the weight! Always dump/drop the bar behind you, rather than pitching it over your head. This may seem like common sense, but I have seen too many people try pitch it forward over their heads and GET HURT to not put up a warning.
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