Friday December 16, 2022

“Difficult roads often lead to beautiful destinations.” -Anonymous 

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