Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Dynamic Stretching:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Bodyweight Walking Lunges
30 seconds Calf Stretch per side
30 seconds Wrist Stretch per side
30 seconds Alternating Groiners

30 seconds Bodyweight Squat

Movement Prep:
10 Empty Bar Back Squats
10 Empty Front Squat
16 Box Step Ups
5 Box Jumps

Strength

Back Squat

Perform Sets of 3-5 Reps Until You Build to 70% of Your 1 Rep Max, Then Perform An AMRAP in 15-20 Minutes

Coaching Notes: Do Not Take the Amrap Set to True Failure, if You Are Unsure About Your Ability Ask for Spotters. Rest the Remainder of the 15-20 Minutes to Allow for Recovery Before the Metcon.

WOD

12 Minutes AMRAP

COMPETITIVE

5 Front Squats (165/115)
15 Box Jump Overs

PERFORMANCE

5 Front Squats (115/80)
15 Box Jump Overs

LIFESTYLE

5 Front Squats or DB Front Squats
15 Box Step Overs

Coaching Notes:
Form: Prioritize Form Over Intensity. Maintain a Strong Core During the Weighted movements.be Careful During the Box Jump Overs, Insuring You Are Jumping High to Not Trip.

Stimulus: The Workout Is a Balance of Strength, Explosive Power, and Metabolic Conditioning. It’s a Great Workout for Power Output While Sustaining a Moderate Level of Strength.