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WOD:

1) Back Rack Box Squat: 6-4-4-3-3 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.

2) 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.

3) 5 rounds for Max Reps:

40 seconds Russian Kettlebell Swings 53/35

20 seconds Rest

40 seconds Goblet Squats 53/35

20 seconds Rest

Extra Work:

4) Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. No loading, focus on positioning and activation.

5) 4 sets of:

1000m C2 Bike

750m C2 Row

500m C2 Ski

Rest 3 minutes between sets. Focus on consistent pacing.

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