5 backwards pushups*
5 backwards squats*
Lv. 2 warm-up:
– 20 double unders
– 10 1-arm swings (each arm)
– 10 halos (5L, 5R)
– 10 jump squats
– 6 snatch/ windmill (3L, 3R. 1 snatch + windmill= 1 rep)
Both pieces in order x 3
*Backwards pushups & squats are simply motions that originate & are counted from the bottom, not the top.
The intent is to develop our weaker ranges. Everyone is good at the top of the pushup & squat.
Pushup: chest on the ground, eyes in front, hips slightly up, tension throughout.
Squat: Slightly lower than our usual range- fail on to box/ mat/ etc. Drive off heels & remain upright on return to standing. Press from bottom, don’t rock or bounce.
An excellent article on box squatting for weightlifting/ strength can be found here: