Wednesday, June 15th, 2022

warm-up (18 minutes)

3 rounds
400m run
20 russian twists
10 DB good mornings
10 crush grip DB overhead press
box squat demo and for check (5 minutes)

BOX SQUATS

Every 1:30 minutes on the minutes x 5 rounds
box squats x 8 speed reps

*The weight here should not feel heavy for a traditional squat. You should control the way down to the box and explode upwards. If you know your one rep max you could aim for around 40%.

EMOM x 6 rounds
odd minutes: hollow body hold
even minutes: glute bridge hold

*If you have to drop from either movement due to fatigue stop for the remainder of the minute and rest.

5 rounds for time (6 minute time cap)

5 hand stand push-ups
5 dual DB hang cleans (45/30)
5 toes to bar

*this workout is a sprint, if you can’t do this unbroken scale some movements. For handstand push-ups you could do pike push-ups, hand release push-ups, or regular push-ups. For toes to bar some options are leg raises, knee raises, and lying leg raises.