* Next Programming Block HERE

WOD:

1) Back Rack Box Step-ups: 10/side Every 3:00 for 5 sets

Warm-up as needed. Pick a box height that puts you knee and hip roughly inline with each other when one foot is on the floor and one foot is on the box. Alternate legs each repetition. Build as heavy as possible without having to rely on pushing off a lot with the back leg.

2) 5 rounds AQAP:

2 Rope Sit-to-Stand

10 Dumbbell Front Squats 25/15

20 Abmat Sit-ups

Extra Work:

3) Good Morning: 4 sets of 10

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

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

It’s super important to remember that even if you have great position on a movement it can always be better.