Honey Badger Fitness LLC – Fitness
Front Rack Box Step-Up (Build to a 1 rep max)
Box height should slightly above the knee cap or as close as possible.
Your knee and hip should fully extend(fully stand) before your trail foot touches the top of the box.
Your trail foot(foot not stepping up) should not drag up or down the box.
Ideally this lift will be close to 33% of your belt-less double overhand DEADLIFT, or close to 40% of your equipment free(no knee sleeves/wraps, belt or lifting shoes) BACK SQUAT.
If unable to use a safe or comfortable front rack position with a barbell, use a kettlebell(s) or dumbbell(s) and note in your comments.
Metcon (AMRAP – Rounds & Reps)
Amrap 15
RX
50′ Overhead plate hold walking lunge 45/25
15/12 Calorie Bike
Pico
50′ walking lunge with or without weight
12/9 Calorie Bike