WOD:
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (35/50 lb) (20/20 in)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
Intended Stimulus: 12-15 Minnutes
Intermediate:
For time:
75 air squats
15 toes-to-bars
50 DB step-ups (20/35 lb) (12/12 in)
15 toes-to-bars
75 air squats
– Use two dumbbells; carry any way.
Beginner:
For time:
40 air squats
15 hanging leg raises
30 step-ups (12/12 in)
15 hanging leg raises
40 air squats
Home Workout:
For time:
100 air squats
30 sit-ups
50 dumbbell step-ups (35/50 lb) (20/20 in)
30 sit-ups
100 air squats
– Use two dumbbells; carry any way.
Movement scaling options:
Air squats: Reps, range of motion to a target
Toes to bars: Reps, range of motion, V-ups, sit-ups
DB step ups: Load, reps, unweighted step-ups
Cool down:
3 sets:
:30 saddle stretch
:30 downward dog stretch