Thursday, February 2, 2017


Superset the following two movements for a total of 4 working sets.

Bent Over Row
4×6, ascending

Russian Step-ups

Weights may be held in the hands (KBs/DBs) or a barbell may be used in either a front or back rack position. A 20″ box is appropriate for the majority of athletes; this may be scaled down in height as necessary. Athletes who struggle with this movement may perform step-ups unweighted.

From – February 4, 2016

4 Rounds for Time
20 Overhead Squats, 115/75
20 Box Jumps, 30″/26″

As written.


75/55, 65/45, or further as needed.
Box@24″/20; Step-ups allowed

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