Warm Up:
3 sets:
10 twist and reach
10 side lunges (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)
Specific Warm-Up:
3-5 sets:
3 back squats
WOD:
5 sets for load:
5 back squats
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
5 sets for tempo:
8 DB squats
– Rest 2:00-3:00 between sets.
– Maintain the longest possible tempo for as many reps and sets as possible without sacrificing mechanics.
Bodyweight:
EMOM 20:
Min. 1 | :30-:45 wall-sit hold
Min. 2 | :30 max-rep jumping air squats
Movement scaling options:
Back squat: Load, range of motion, increased reps and decreased weight, front squat, DB squat
Cool down:
2 sets:
1:00 quadricep foam roll
1:00 saddle stretch