Warm Up:
3 sets:
1:00 25-ft shuttle runs
:40 air squats
:20 up-downs
WOD:
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
Intermediate:
Same as Rx
Beginner:
For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift
Home Workout:
3 sets for reps:1:00 max-reps double-dumbbell front squats squats (35/50 lb)– Rest 3:00.
3 sets for reps:1:00 max-reps double-dumbbell shoulder presses (35/50 lb)– Rest 3:00
3 sets for reps:1:00 max-reps double-dumbbell deadlifts (35/50 lb)– Rest 3:00
Movement scaling options:
Back squat: Back-rack lunges, front squat, box squat, goblet squat
Shoulder press: Dumbbell shoulder press, single-arm presses, bench press
Deadlift: Range of motion, Sumo deadlift, single-leg kettlebell deadlift
Cool down / Post-Workout Skill Work:
Accumulate:
1:00 foam roll glute/side
1:00 figure-4 stretch/side