Lower Body

warm up/activation (2 sets)

  • 10 each Banded In & Out
  • 10 each Banded lateral side steps
  • 10 Each RB Terminal Knee Extensions

back squat – the wave

  • Wave 1: 2 @ 80% / 1 @ 85%
  • Wave 2: 2 @ 83% / 1 @ 86–88%
  • Back-off: 1×5 @ 70%

for time : (16-min)

3-6-9-12-15-18

  • wall balls
  • box jump overs

optional cash-out: (2-4 rounds)

  • 10 each s/l mb hip thrust (off mb)
  • 10 each kb lateral lunge