Box Squat 4 x 10
@ 65% of your 1RM Back Squat
Take 1-2 Warm Up Sets
All 4 Sets Should be Done at the SAME WEIGHT
Rest 1-2 Minutes Between Sets
50 Front Rack Walking Lunges (https://youtu.be/X_vdyRPBMwg) (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
1 ¼ Front Squat x 15
Single Leg RDL x 20
Then, 50 Front Rack Walking Lunges
Every time you take the weight out of front rack you have 10 burpees
100 Glute Marches
Rest as Needed
20 Good morning, 20 High knees, 20 Butt kickers, 20 High kicks, 10 Bird dogs, 20 Single leg V-ups, 20 Air squats, 20 Walking lunges, 10 Burpees
Strength: 4 Rounds 1 ¼ front squat and single leg RDLs. You may use any weighted object you’d like. Make sure that you are squatting to full depth, coming just above parallel, and going all the way back to the bottom before you stand on your squats. With the RDLs, the front leg is the working leg make sure if your back foot is down you are still placing the weight on the front leg. You are completing 20 reps on one side before switching to the second.
Metcon: Starting with a buy in of 50 v-ups, once these are done you will move into your 50 front rack walking lunges, every time you bring your weight out of front rack you will complete 10 burpees. Be honest and do those burpees if it comes out of the front rack position! If you need scaling for the burpees you may do plank burpees instead.
Finisher: 100 glute marches. Make sure your hips are fully extended at the top. This is 100 total, rest as needed.