TODAY'S FOCUS : Slow Approach to the Catch Position.  You want to move with control up the slide.  Arms come out and body swings over somewhat quickly, but the seat movement on the slide is slow and smooth.  Patience on the knee bend is key.  Practice feeling your hamstrings lengthen as you sit with your arms extended and your body angle forward and slowly approach the catch position.  Your hamstrings will feel like a rubber band being pulled taught.  The jump off at the catch is where your hamstrings fire the strongest.  They need to be cocked back and ready to launch, this is what you are doing as you come up to the catch with control.

WARM UP:

3 Rounds Through...Tabata Series

Row
Ring Row
Row
Cossack
Row
PVC Strict Press
Row
Good Mornings

Workout:  

With a Partner...

In 12 Mins:

Station 1:  Max Meter Row

Station 2:  AMRAP*

12 KB/DB Push Press
9 Weighted Squats
6 Burpee over Bar
*Partners must switch stations after the completion of each round of the AMRAP