WOD:

1) 5 rounds of:

20/15 Calories Row

20/15 Calories Ski

2 minutes Rest

20/15 Calories Ski

20/15 Calories Row

2 minutes Rest

Work for maintainable paces.

2) Back Rack Box Squat: 10-8-8-6-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

3) Single Arm Overhead Kettlebell Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. For this use a single Kettlebell, it should be in the opposing hand of the leg that is stepping up.

4) AQAP:

21-18-15-12 Power Clean 135/95

200m Run

Goal should be T+G Unbroken for all Cleans.

5) Hip Thrust: 4 sets of 6

Rest 90-120 seconds between sets. Heavy as possible.

6) Single Leg Good Morning: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning over load.

7) Reverse Sled Drag: 4 sets of 100m

Rest 2 minutes between sets. Heavy as possible while moving unbroken.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE