Warm Up:
8 Minutes
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats
Back Squat Warm-Up:
10 Minutes
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
WOD:
9 Sets For Load
Back Squat 10-5-3-1-1-1-3-5-10
Loading: 5/5
Skill: 2/5
Volume: 1/5
Intermediate and Beginner:
Same as Rx Version
Limited Equipment:
7 Sets For Load:
5 Weighted Squats
10 Jumping Squats
15 Weighted Good Mornings
Rest 1:30 between rounds
Movement scaling options:
Back Squat: Decrease Load
Cool down:
2 Sets
:30 Couch Stretch / Side
:30 Pigeon Stretch / Side