Warm Up:
EMOM 8
Minute 1: 45 Seconds Jumping jacks
Minute 2: 45 Seconds Cossack squats
Minute 3: 45 Seconds Burpees
Minute 4: 45 Seconds Wall squats
Skill Work:
5-10 Back Squats
5-10 Strict Press
5-10 Deadlifts
WOD:
For load:
1-rep max back squat
1-rep max strict press
1-rep deadlift
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Back Squat: DB squat
Strict Press: DB press
Deadlift: DB deadlift
Alternate Workout:
For reps:
On a 15 Minue Clock
0:00-5:00
DB squats
5:00-10:00
DB strict presses
10:00-15:00
DB deadlifts
Cool down:
2 sets:
:30 standing quad stretch / leg
:30 pigeon stretch / leg