WHITEBOARD BRIEF

– Strength: For our strength work today, we are pulling a heavy set of 3 off of risers. Keep your back locked in place and drive your heels into the floor. Finish with some Banded Glute Bridges for some extra posterior chain work.
– Metcon: Our metcon is simple and incredibly effective. 60 Weighted Box Step-ups for time, starting each minute with 6 Burpees.

CONVENTIONAL DEADLIFT OFF RISERS

Build to a HEAVY 3 in 6 sets. Rest 2:00.
– Use 45lb Bumpers to set the Barbell on
– Keep back flat

FOR TIME

60 alt DB Box Step-ups total (50, 35) (20″/parallel or slightly below parallel box)
*Start each minute with 6 Burpees

L3: (40, 30)
L2: (30, 20)
L1: (Bodyweight Walking Lunges or light DBs by their side) (Up downs)
TIME CAP = 8:00

BANDED GLUTE BRIDGE

4 x 10. Rest 90s