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WOD:

1) Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Look to start and build a little heavier than last week. Build as heavy as deemed fit for the day.

2) Front Rack Box Step-ups: 5/side Every 2:00 x 5 sets

Perform as a continuation of your Back Squats. Setup with the box so it puts your hip and knee in line. Perform all 5 reps on 1 leg before switching to the other.

3) 15 minute AMRAP:

10 Shoulder-to-Overhead 115/75

20 Box Jumps 24/20

30 Kettlebell Swings 53/35

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

5) Barbell Roll-Outs: 4 sets of 10

Rest 90-120 seconds between sets.

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