
Specific Warm-Up:
4-5 sets:
5 back squats
– Build in load.
WOD:
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
Intermediate:
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
Beginner:
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
Home Workout:
5 x 1:00 rounds for reps of:
12 alternating dumbbell lunges (35/50 lb)
Max-reps dumbbell front squats
– Use two dumbbells.
Movement scaling options:
Back squat: Load, squats to a target
Cool down:
Accumulate:
:30 pigeon stretch/side
1:00 couch stretch/side