12/13/2019

Box Front Squat (5 x 3-5; medium load, building)

-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 (5 x 4; 80% or higher)
Sumo Deadlift (3 x 6; heavy)
In this cycle, I want you to go really heavy on the sumo deadlift. Start challenging those loads
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)

Metcon (Calories)
3-person Team Bump
18 min x
200ft Sled Push (pace car)
Max Cal Assault Bike
Max Cal Row
– score total calories between bike and rower