Holy legs! Today’s fitness kicks off with some moderate to moderate-heavy Back Squats, meaning we are looking for a challenging weight, but something you can do 5-7 reps of- no 3RM today! With 5 sets of 3, we are looking to maintain perfect form on each squat- there isn’t a high volume today, so this is going to be key. We will spend some time warming up in a tempo before starting loading to get to your working sets.
In the workout, we are looking for a steady pace- it’s a great day to review cycling the Wall Ball and where to breathe, and the same with the Push Press. Otherwise, this can turn into a really shoulder-heavy workout. Lateral Box Step Overs are going to be a great chance for you to catch your breath and slow it down a bit- but that doesn’t mean it’ll be easy! Step Overs will slow you down to make sure you are giving yourselves appropriate attention to get onto and off the box safely on each side. We’re keeping the box height at 20” for everyone today, but feel free to lower that height even more for any of you that need it!
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Plank to Pike
Into …
AMRAP x 4 MINUTES
10 Cossack Squats
8 Medball Strict Press
6 Medball Front Squats
Strength
Back Squat (5×3)
5×3
Back Squat*
*Keep loading moderate to moderate-heavy.
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20 Wall Balls (20/14)
15 Lateral DB Box Step Overs (50/35)|(35/20)*
15 DB Push Press
*20″ Box Height. Hold DBs “Suitcase” style.
(Score is Time)
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