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The Drop

4
Jul

The Drop

Skill: Review the stations and allow time to figure out weights per station 

 

Strength: 12-min EMOM (Rotate through the stations) 

Station 1: Barbell Front Rack Lunges— 6/leg (12 Total) **From the Rig

Station 2: Romanian Deadlift (3-seconds lowering down, regular up)—8 Total 

Station 3: Lateral Box Step Overs— 8/leg (16 Total) 

 

Links for stations: 

https://www.youtube.com/watch?v=2fjBgItdUAg  FR Lunges 

https://www.youtube.com/watch?v=XdHxqTxYL-g Tempo RDL 

https://www.youtube.com/watch?v=gWFjz5aZJNM Lateral Box Step Overs 

 

Metcon: Every 4 Minutes for 20 Minutes 

(x) Cals 

8 Deadlifts 

12 Box Jumps 

8 Bar over burpees 

 

L1: 185/135, 25/20cals 24″/20″

L2: 155/105, 20/15cals, 24″/20″

L3: 135/95, 18/14Cals, 20″/17″ (step ups)

L4: 95/65, 18/14Cals,17″/15″ (Step-ups)

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