-2 Rounds of Vaughn ARE squats
Awareness = elevated heels
Reality = level surface(Oly, regular, or no shoe)
Exaggeration = elevated toes
1 Round = 20 total reps w/5 second pause in bottom/rep
-5 reps @ elevated heels
-5 reps @ level
-5 reps @ elevated toes
-5 reps @ level
Back squat
1-1-1-1-1-1-1-1 (incrementally increase weight to a heavy single)
3 rounds for total reps of each:
-1 minute double-unders
-1 minute kettlebell swings (55/36)
-1 minute hollow rocks
*no rest