Bow to the Box

Westside Barbell
Wed Jun 05, 2019

Max Effort Lower

Bow Bar Box Squat 1RM

Bow Bar Box Squat 3x5
-1 foot width wider if failed on the box
-1 foot width closer if failed once several inches off the box

45º Back Extension 4x15
-holding heavy med ball high against clavicle and chin
-mini band around neck
-focus on glutes and hamstrings to raise the torso

Sled Pull x4 Trips
-1 trip = 60m and AND back
-90% recovery between trips


Rep this work bag.

Weighted Decline Sit-Up x5, 8, 11, 14