(Dumb)belle of the Box

Warm Up/Mobility
Warm-up
Lower back smash
Overhead Rib Mob

400 M of Choice

into…
2 Rounds
10 Air Squats
7/7 DB Russian Swings
5/5 DB Upright Row

into…
2 Rounds
10 Jumping Squats
5/5 DB Press

Strength
Tempo Front Squat (6×3 [3 3 x 1] – EVERY 1:30)
from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)

*Light/Moderate weight – keep good form. Do not let the integrity of lift faultier
[3 3 x 1] = 3 sec down, 3 sec at bottom, explode out of bottom, hold 1 and repeat)

Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 12
8 Alt DB Snatch (50/35)
8 Box Jump Overs
12 Situps
–Rest 1:00–
Amrap 2
Max Burpee Box Jump Overs
– Box Facing-

Finisher
Metcon
3 Quality Sets
:30 Hollow Body Flutter Kicks*
:30 Superman Hold*
12/12 Slow Single DB Supported Row
*No Rest b/t Flutter Kick and Superman Hold

-1:30 Rest b/t Sets

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