Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement (1+1)

For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
- Goal: Hard-effort ~90%. Use a load that will challenge you, but NOT crush you!

Rx+:(Rest 7:00 + Repeat)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
8:00 Cap

Glute bridge with one leg pointed up in the air.