Specific Warm-Up:
5 sets:
5 front squats
– Build to workout weight.
– Rest 1:00-1:30 between sets.
WOD:
AMRAP 20:
1:00 plank hold
10/15-cal bike
5 front squats (125/185 lb)
Intermediate:
AMRAP 20:
1:00 plank hold
10/15-cal bike
5 front squats (105/155 lb)
Beginner:
Every 4:00 for 5 sets:
30-second plank hold
7/10-cal bike
5 front squats (34/45 lb)
– Rest with the remaining time in the interval.
Home Workout:
AMRAP 20:
1:00 plank hold
200-meter run
10 single-dumbbell goblet squats (35/50 lb)
Movement scaling options:
Plank: Time, plank hold from the knees, plank hold with hands on a 30-inch box
Bike: Calories, perform calories on any machine available
Front squats: Load, dumbbell front squats, goblet squats, air squats
Cool down:
1 set:
1:00 couch stretch/leg
1:00 child’s pose