NOTES ABOUT TODAY’S TRAINING

Today we are building to a heavy set of 5 in the Front Box Squat – make sure to stay tight on the box. Our conditioning piece is a new benchmark – challenge yourself to complete this like Monday’s workout similar to how you’d approach an open WOD. Deadlifts should be a moderate weight that you can go touch n go with.

STRENGTH

Front Box Squat: Build to a heavy set of 5 in 6 sets. Rest 2:00
– use a parallel box
– Goal: Build to a heavy set of 5 in 6 sets roughly 80% of 1RM FRONT SQUAT

CONDITIONING

BP Benchmark #2
AMRAP 8:
15 Deadlifts (225, 155)
30 Air Squats
– Goal: Pace this like an open workout breaking deadlifts early. Deadlift weight should be moderate – at least 5 reps per set.

Rx+: (20 Alternating Pistols)
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)

EXTRA CREDIT

Banded Glute Bridge: 4 x 10. Rest 60s.
Parasympathetic Breathing – 10-15 breaths x 3 second inhale + 1 second hold at top + 3 second exhale.