25 Deadlift 155/105
50 Air Squat
25 Ring Dip
Coaches Notes: The primary focus is hamstring engagement during the box squat and differentiating between a hinge and a squat. The box squat presents the perfect opportunity to learn to engage the hamstrings while squatting. The met-con includes hinging and squatting as well as more ring dips! The day, in its entirety, is designed to help athletes squat and hinge better.
Score: Time on Intensity
Scaling for Intensity
- Deadlift → Reduce Weight → Raise the Deadlift Bar Up → Use a KB.
- Air Squat → Scale to a box → Use the rig to assist in maintaining depth
Ring Dip → Banded Ring dip → Jump to Support, controlled negative → Ring Push Up → Tricep Push Up → Tricep Push Up on Box