Warm Up:
2 sets:
1:00 calories on a machine
10 twist and reaches
10 side lunges (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)
Specific Warm-Up:
3-4 sets:
5-7 back squats
WOD:
For load:
10-10-7-7-4-4-1-1:
Back squat
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
7 x 1:00 rounds for reps of:
20 walking lunge steps
Max-reps dumbbell front squats (35/50 lb)
– Rest 1:00 between rounds.
– Use two dumbbells.
Movement scaling options:
Back squat: Load, dumbbell/kettlebell goblet squat
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg