Warm Up:
3 sets
5 up-downs to a target
5 squat-to-stand
5 double knee tucks
5 air squats
5 tuck jumps
Pre-workout:
On a 6:00 clock:
Build up to a max-height box jump
WOD:
10 sets for load:
2 back squats
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Back Squat: Load, squat to a target, back-rack lunges, back-rack step-ups, DB squats.
Alternate Workout:
10 sets for load:
2 front squats
Take the squats from the floor.
Cool down:
2 sets:
:30 seated torso twist / leg
:30 frog stretch
:30 standing quad stretch / leg