Warm up : (10 Minutes)
5 minutes on :
Dynamic then, X-Band Walks x 2 sets: 10 steps in each direction
Spend no more than 5:00 on :
20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
Mobility : (5 Minutes)
Accumulate :90 in the bottom of a (perfect) squat
Strength : (20 Minutes)
Front Squat Box Squat:
Work up to a 1RM.
Rest 2:00 minutes between sets
8-10 Sets – Sit back on Box
Beginners: 5 x 5, adding if form permits.
Metcon : (20 Minutes)
“Pull x2”
For time:
30-20-10 Calories on Rower
21-15-9 Deadlifts (225, 155) L3: (185, 125) L2: (155, 105) L1: (135, 95)
10 Minute time cap
Accessory Work : (5 Minutes)
Accumulate 100 Banded Pull-throughs