WHITEBOARD BRIEF

– Strength: Big strength emphasis today, focusing on the quads, hamstrings and core. This is not a superset, finish each exercise before moving on, and get pumped!
– Metcon: Quick couplet with Russian Swings/Goblet Squats with ascending reps – go heavy/fast. Challenge yourself with weight choice today.

FRONT BOX SQUAT

Build to a HEAVY 3 in 6 sets. Rest 2:00.
– Use a parallel or slightly below parallel box
– Sit back on box slightly

HYBRID STANCE RDL

2/3 x 8. Rest 90s.
– 2 warm-up sets + 3 work sets with a challenging weight.
– Hybrid stance = somewhere between conventional and sumo stance

CONDITIONING

AMRAP 8:
3 Russian KBS (70, 53)
3 Goblet Squats
6 Russian KBS
6 Goblet Squats
And so on adding three reps per set.
– Goal: Go hard/fast – 90% effort. Loading should be heavy.

Rx+: (Heavier than Rx if possible)
L3: (53, 35)
L2: (45, 30)
L1: (35, 25)