Tuesday, August 23, 2022
Video Brief: https://youtu.be/WTNhwkOQyGc

Strength
In a 15:00 Window: Find a 1RM Box Squat
20/16” Box/Bench (just at or 1” below parallel)

*We will be using the box squat throughout this cycle to build posterior and leg strength. With a fully braced core, we want you to unload once on the box and then drive up explosively on every rep
Conditioning
“Nick the Pig”
8:00 AMRAP
8 Goblet Squat 70/53#, 32/24kg
8 American KBS 70/53#, 32/24kg
8 Box Jumps 30/24’’
Goal: 4+ Rounds

QuickFit
20:00 AMRAP
15+15 Bent Over Row with Bench
15/12 Cal Bike
15 Dumbbell Bench Press
15/12 Cal Bike