Specific Warm-Up:
3-5 sets:
3 back squats
– Rest 1:00-2:00 between lifts.
– Start light and build to working weight.
WOD:
For load:
3-3-3-3-3-3-3
Back squat
Intermediate:
Same as Rx
Beginner:
For load:
5-5-5-5-5-5-5
Home Workout:
Every 3:00 for 7 sets:
10 jumping air squats
10 walking lunges
10 dumbbell front squats (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Back squat: Load, range of motion, increased reps and decreased weight
Cool down:
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)