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 + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review + Warm-up
- Power Cleans
- Wall balls

AMRAP 30 in teams of 2:
150 Wall balls (20, 14)
150 Power Cleans (115, 75)
150 Calorie Row
*One person works at a time - split as needed.

Rx+:(Calories on Bike)
L3: (95, 65)
L2: (75, 55) (14, 10)
L1: (65, 45) (10, 8)
*Alternate Option for Rowing - 100 Cals on Bike or Ski OR 1 Mile Run

15 Minutes of "easy" cardio - If wearing a HR monitor do NOT exceed 130 BPM - Conversational recovery work.