Specific Warm-Up :
3-5 sets:
5 back squats
– Build in load in each set to work to the first working set.
– Rest 1:00-2:00 between sets.
WOD:
For load:
Back squat
10-10-10-10-10
Intermediate:
Same as Rx
Beginner:
For load:
6-6-6-6-6
Back squat
Home Workout:
5 rounds for reps:
On a 1:30 clock:
20 air squats
20 walking lunges
Max-rep dumbbell squats (35/50 lb)
– Rest 1:30 between rounds.
– Use two dumbbells.
Movement scaling options:
Back squat: Load, reps, squats to a box
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg