"Heavy Back Squats & Box Jumps"

mitch bb 2 (Used).jpg

Warm Up (Complete):

  • Jump Rope (2 min)
  • Walking Lunge (1 min)
  • Paleo Chair (30 sec)
  • Hollow Body Hold (15 sec)

Skill/Strength (5-10 Minutes):

Work up to the weight you will use in the workout.

Met-Con (4 Rounds):

  • 5 Box Jumps/Step Ups (24"/20")
  • Strict Pull Ups (Max Reps)
  • 5 Back Squat (225/185/95/65)
    * Sub Lat Pull Downs for Pull Ups *
    * Rest 1 min between rounds *

Cash Out (3 Rounds):

  • 10 Calorie Row
  • 15 TTB OR Tuck Ups
  • 20 Overhead Reverse Lunges
    * Use 2 KBs OR a Bar for Lunges *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Dragon Pose
  • Lizard Pose
  • Pigeon Pose
  • Couch Stretch
  • Cobra
  • Childs Pose
  • Foam Roll