The Mobility
The Warm-Up
9:00 working through the following movements
2 Rounds of:
THEN
Squat Build with time remaining
The Strength
Box Front Squat
Box Back Squat
*Using your 1 RM for both the front and back squats for the box squats
*By sitting back, rather than down, you place the glutes and hamstrings in a highly desirable stretched position.
*The static/relaxed phase begins when the backs of your legs come in contact with the box and you’re sitting down completely on the box by rolling back onto it. Then explode out of the seated position.
*Find a box height that is at parallel or will allow you to comfortably sit on the box and perform good reps.
The Met-con
As Many Rounds/Repetitions As Possible in 15:00
15m Shuttles (down and back is one)
Reverse Lunge
