Partner Warm Up:
6 Minutes:
Partner 1 performs 200m row while Partner 2 performs a movement.
Alternating Single-Leg Toe Touches
Elbow-to-Instep Stretch
Hamstring Scoop Stretch
Alternating Toe Touch in Plank
Air Squat + Good Morning
Back Squat Loading:
1 Set
10 Back Squats (barbell)
5 Sets
3 Back Squats (increasing load)
WOD:
5 Sets For Load:
3 Back Squats
Intermediate and Beginner:
Same as Rx
Movement scaling options:
Back Squat: Load
Alternate Workout:
5 Rounds For Reps:
1 Minute DB Squats
1 Minute Wall Sit
Rest 1 MInute between rounds
Post-Workout Skill Work:
5 Sets
:45 Wall Sit
10 Single-Arm Ring Rows / Arm