– What the client needs to know:
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.
– What the coach needs to know:
Today’s strength work involves building to a heavy set of 5 in the front box squat in 6 sets. The box front squat is much more challenging than the front squat as we are breaking up the lowering/raising phase of the lift so expect this to be 10-15% less than your front squat numbers. Our metcon is a classic couplet that will get your HR up high – goal today is to push your pace and go UB for as long as you can.

B) WARM-UP (3:00 – 20:00)
BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Oscillatory foam roll adductors x 30s each
5 Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Review the Front Box Squat

C) STRENGTH (20:00 – 40:00)
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

D) CONDITIONING (40:00 – 60:00)
BP Benchmark #2
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)

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.