Warm Up:
3 sets:
10 twist and reach
10 side lunges (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)
Specific Warm-Up:
3-5 sets:
3 back squats
WOD:
5-5-3-3-1-1-1:
Back squat
Intermediate:
Same as Rx
Beginner:
7-7-5-5-3-3-3:
Back squat
HOME WOD:
Equipment:
3 sets for reps:
:40 alternating weighted single-leg squats
– Rest :20.
:40 DB squats
– Rest :20.
:40 air squats
– Rest 3:00.
Bodyweight:
3 sets for reps:
:40 alternating single-leg squats
– Rest :20.
:40 weighted squats
– Rest :20.
:40 air squats
– Rest 3:00.
Movement scaling options:
Back squat: Load, increased reps and decreased weight, range of motion (to a target), front squat, DB squat
Cool down:
2 sets:
1:00 quadricep foam roll
1:00 saddle stretch