Friday April 5, 2024

“A year from now you will wish you had started today.” —Unknown

Warm Up: 
3 sets:
:30 air squats
:30 up-downs

:30 rest

3 sets:
:30 bottom of squat hold
:30 burpees

Specific Warm-Up:
3-5 sets:
5 back squats
– Build in load each set to work to the first working set.
– Rest 1:00-2:00 between sets.

WOD:
For load:
10-10-10-10-10
Back squat

Intermediate: 
Same as Rx

Beginner:
For load:
6-6-6-6-6
Back squat

Home Workout: 
5 rounds for reps:
On a 1:30 clock:
20 air squats
20 walking lunges
Max-rep dumbbell squats (35/50 lb)
– Rest 1:30 between rounds.
– Use two dumbbells.

Movement scaling options:
Back squat: Load, reps, squats to a box

Cool down:
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg