7 min amrap
Burpees

Chalk up for burpees.

Use some chalk. Write a veteran you’d like to honor. Chalk up your hands. Put in some work!

BOX SQUAT
4x3 @ 60,65,70,75%

Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Sets #4 - 75%

Rest 2 minutes between sets.

STIMULUS
• Bar in the back rack position.
• Squatting stance is about 6-8" wider than our regular squat stance (more posterior engagement here).
• As we sit down and back, the aim is to come as close to "vertical shins" as possible on the. We need to reach with out waist.
• Pause for a full second on the box, but, maintain full tension. Never relax... stay engaged.
• To stand, avoid "rocking" forward for momentum. Instead, cue the hamstrings and pull ourselves to a full standing position.
• Stand with SPEED. Stand aggressively, and stand with as much power as we can