Warm Up:
EMOM 8:
Min. 1- :45 rowing/biking
Min. 2- :45 air squats
Min. 3- :45 rowing/biking
Min. 4- :45 prisoner squats
Min. 5- :45 rowing/biking
Min. 6- :45 squat therapy
Min. 7- :45 rowing/biking
Min. 8- :45 goblet squats
Workout Prep:
4 sets of front squats:
Set 1: 10 reps with the empty bar
Set 2: 5 reps at roughly 40-50% of 1-rep max
Set 3: 5 reps at roughly 50-60% of 1-rep max
Set 4: 3 reps at roughly 60-70% of 1-rep max
WOD:
8 sets for load:
2 front squats
Rest 2-3 minutes between each set
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Front Squat: Load, reps, DB options
Alternate Workout:
10 sets:
AMRAP 1:
Max DB front squats
Rest 1:00 between sets
Post-workout Skill Work:
2 sets:
20 banded side-steps (moving right)
20 banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg
Stretching:
2 sets:
:30 frog stretch
:30 couch stretch/leg