12/27/2019

Box Front Squat (5 x 3-5; heavier than last week)

-do not sit on box and rock backwards! This is a common mistake

-A lot of times, folks will sit down on the box and rock backward as they do. Then, they’ll rock forward to get up – DON’T DO IT!!
– Touch the box, pause and drive up through the glutes!
Front Squat (3 x 2; 90% or higher)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Catching up on those air squats… 🙂
Metcon
Optional Strength:
5 Rounds
Banded Hip Thruster to fail
20 Jumping Split Lunges or Alt Reverse Lunges w/ weight
20 High Angle Back Ext (the decline bench)
– rest as needed

5 Rounds
30 Banded Crab Walk (15 Left/15 Right)
15 Knee Banded Squats to Parallel
10 Knee Banded Jump Squats (quarter squat depth)

Only 2 weeks left of this one…