GOBLET SQUAT HOLD to improve your squat!

The goblet squat hold is simply an isometric hold at the bottom of a goblet squat but it can be brutally effective to improve your hip flexibility. What makes this drill so effective is the intent that comes with it. Using a moderately heavy weight lower into the bottom of the squat with the elbows just inside the knees, resting on the medial side of the vastus medialis. Keeping the feet straight, use your elbows to drive your knees outward increasing the stretch on the adductors. Do not forget to breathe in deeply through the nose and forcefully out through the mouth during the entire drill to enhance the stretch. Hold this stretch for roughly 10 breathes.

Part 1:
20 mins
20 Rep Squat Cycle
Then
Pendlay Row
3 x 10

Part 2:
AMRAP 12 min
5 Push Press (115/75)
10 Pull-ups
15 Wall Balls (20/14)