Skill Work:
Every 3:00 for 5 sets:
3 back squats
WOD:
AMRAP 8:
20 sit-ups
20 KB goblet squats (35/53 lb)
Intermediate:
Same as Rx
Beginner:
AMRAP 8:
15 foot-anchored sit-ups
15 KB goblet squats (18/26 lb)
Home Workout:
AMRAP 8:
20 sit-ups
20 dumbbell goblet squats (35/50 lb)
Masters 55+ option:
AMRAP 8:
20 sit-ups
20 kettlebell goblet squats (26/35 lb)
Movement scaling options:
Sit ups: Reps, foot-anchored sit-ups, timed plank hold
KB goblet squats; Load, range of motion to a target, air squats
Cool down:
1 set:
1:30 pigeon stretch/side