Mobility: Hip (playlist video here)
Strength: 7×1 Front Box Squat – 1 of 15 (7 sets of 1 rep, same weight across, approximately 40-50% of max Front Squat).
Super Set: 7×3 weighted strict pull up – or progression (7 sets of 2 reps, “across,” scale to the same challenge)
Metabolic Conditioning: “Southern Discomfort“
For time. 3 rounds
6 high box jumps (30”, 24”, 20”)
12 ring push-ups (scale up: 12 ring dips)
12 single arm overhead squat (45lbs, 30lbs, 20lbs)
18 Russian kettlebell swings (70lb / 53lb / 35lb)
Scaling Guide: 6 – 10 minutes, about 2.5 min per round.
Coaching Tips: Warm up the box jumps thoroughly before the workout starts so you are comfortable jumping at the ‘high’ height. For ring push-ups, Rings height should even with your feet and the straps perpendicular to the floor for the push-ups to be considered (Rx). Keep the arms straight for the Russian swings and use the technique like you are throwing the kettlebell out in front.
Optional ‘Cash Out’: 10 push-ups, 16 walking lunge steps, 250m row, 3 rounds