Honey Badger Fitness LLC – Fitness
Front Rack Box Step-Up (E3MOM x 4
12 reps per leg)
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 (Checkmark)
4 sets
12 FRBox step ups 25-35% of 1RM
10 DB RDLs
4 Sets
20-30 banded hamstring curls
20 Goblet squats