Friday Jun 3

BOX Squat 1rm

Warm Up

30 sec Easy Row or Bike

30 sec Air Squats to a box*

30 sec Moderate Row or Bike

30 sec Curtsy lunges

30 sec Hard Row or Bike 

Mobility

– Glutes

– Hips

Specific

3 sets

3-5/leg Single Leg glute bridge + band around the knees (adductions)

5-3-1 Box Squats @Asecending Tempo 4.1.X.1 

Weightlifting

Box Squat

1 RM

TC: 15 min

Score: Weight 

Workout

Amrap 10 minutes

3 Deficit hspu 6/4″

12 KBS @ 32/24kg

25’ Handstand walk

TC: 10 min

Score: Rounds and Reps

Scaling Options

SC

Amrap 10 minutes

3 HSPU

12 KBS @ 24/15kg

:20 HS Hold Against The Wall (add shoulder taps if needed)

Fit

Amrap 10 minutes

3 Pike HSPU

12 Russian KBS @ 24/16 kg

10M DB OH Walk @ 2x 10/7 Kg

SC

Amrap 10 minutes

3 HSPU

12 KBS @ 24/15kg

:20 HS Hold Against The Wall (add shoulder taps if needed)

Accessories

Bird dog + row

3 x 10/side

Rest 30-45 seconds between sets 

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