Back squatttttt…

Actually Low Bar BOX Squat to be precise…

This variation places more emphasis on your hips and hamstrings b/c it allows you to really sit back into the squat…

Make sure to pause, but not fully relax on the box in order to break up the up and down parts of the squat so it reaches you to maintain stability at the very bottom and how to create speed from a paused position out of the bottom also…

Work up to a heavy set of 3 reps in around 20 minutes or so…

Make sure to pay attention in your groups on this one as this version involves more lean over and its tougher to bail out without the help of spotters…

Workout…

Fundraiser prep!

3:00 clock…
20 Weighted Burpees (25/45#)
Meter AMRAP on the Rower with the time remaining on the clock
REST 3:00
3:00 clock…
35 Burpee Plate Jumps (25/45#)
Meter AMRAP on the Rower with the time remaining on the clock

Your score will be the total number of meters completed across the whole workout…

Make sure to really hit your chest and shoulders with a ball or roller and do some Bent over Reverse flys as some shoulder rehab afterwards!

Justin VanBeek

Written by: Justin VanBeek

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