Specific Warm-Up:
3 sets:
5 back squats
– Rest 1:00-2:00 between lifts.
– Start light and build to working weight.
WOD:
For load:
Back squat
5-5-5-5-5
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
5 x 1:00 rounds for reps of:
10 dumbbell reverse lunges (35/50 lb)
Max dumbbell front squats
– Use two dumbbells.
– Rest 2:00 between rounds.
Movement scaling options:
Back squat: Load, squats to a box
Post-Workout Skill Work:
AMRAP 1:
Max reps back squat
– Use 80% of today’s heaviest set for 5 reps
– Bar stays on the athlete’s back for the full minute.