Warm Up:
3 sets:
10 twist and reaches
10 side lunges (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)
Specific Warm-Up:
3-4 sets:
5-7 back squats
WOD:
Back squat:
10-10-7-7-4-4-1-1
Intermediate:
Same as Rx
Beginner:
Back squat:
10-10-7-7-4-4
Home Workout:
7 sets of :45 of work for reps:
10 DB walking lunges
Max-reps DB front squats (35/50 lb)
– Rest 1:15 between sets.
– Use two DBs.
Movement scaling options:
Back squat: Load, increased reps and decreased weight, range of motion (to a target), front squat, DB squat
Post-Workout Skill Work:
10 rounds AFAP, alternating with a partner:
10 box jumps (24/30)