WOD:
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
Intermediate:
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
Beginner:
For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift
Home Workout:
3 sets for reps:
1:00 max-reps double-dumbbell front squats (35/50 lb)
– Rest 3:00.
3 sets for reps:
1:00 max-reps double-dumbbell shoulder presses (35/50 lb)
– Rest 3:00.
3 sets for reps:
1:00 max-reps double-dumbbell deadlifts (35/50 lb)
– Rest 3:00.
Movement scaling options:
Back squat: Range of motion to a box, back-rack lunges, front squat, goblet squat
Shoulder press: Dumbbell shoulder press, single-arm presses, bench press
Deadlift :Range of motion off plates, sumo deadlift, single-leg kettlebell deadlift
Cool down:
Accumulate:
1:00 foam roll glute/side
1:00 figure-4 stretch/side