Warm Up:
AMRAP 5:
8 alternating spiderman stretches
8 air squats
8 burpees over the barbell
8 alternating front rack lunges
8 alternating scorpion stretches
Specific Warm-Up:
4 sets:
1 front squat + 3 back squats
WOD: Heavy Day
7 sets for load:
1 front squat + 3 back squats
Intermediate:
Same as Rx
Beginner:
7 sets for load:
3 front squats + 5 back squats
HOME WOD:
Equipment:
5 sets for reps:
:20 DB squats
:40 DB farmers carry back step lunges
– Rest 3:00 between sets.
Bodyweight:
5 sets for reps:
:30 weighted squats
:30 air squats
– Rest 3:00 between sets.
Movement scaling options:
Squat complex: Load, 4 back squats (front rack limitations)
Cool down:
1 set:
1:00 foam roll glutes/side
1:00 foam roll lower back