REGULAR STANCE BOX SQUAT 3RM

A) Strength:

1) Regular Stance Box Squat - 15:00 to find a 3RM

- Use a box that puts you at or above parallel
- Take 6-7 sets to find your 3RM, resting 2:00 between heavier sets
- Beginners: (5 x 5) adding weight each set if possible

2) MetCon Prep:

3 Rounds of:

4 Deadlifts
4 HSPUs
10 Wall Ball Shots
Rest 60-90s between sets.

B) WOD:

"Blue Steel"

For time: (12:00 Cap)

21-15-9

Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
Wall Ball Shots (Rx = 20/14)
Handstand Push-ups (S = Push-ups, Box Push-ups)

Rx+ = 30/20 & Strict HSPUs

C) Extra Credit:

1a) Glute Hip Thrust on bench w/ 3s pause (3 x 6 ea). Rest 30s.
1b) Wide Stance Heavy Band Banded Pallof Press (3 x 8 ea). Rest 30s.