PRIMER:
0-10 Minutes:
4 Rounds:
30 Air Squats
200M Run
Remaining Time within the 10 Minutes:
Ground to Overhead with a plate @ 45/25
No Run:
200M Walk
100M Jog or Speed Walk
* If you came in on a stretcher and/or can’t walk the 200m please stop and go see a local physical therapist.
STRENGTH:
Ankle Rocks into Hamstring Stretch.
Barbell Yoga (30s Pause) + 3 Back Squats with speed x 30
GYM WOD: Red Sky
Back Squats
3×10
Modifications:
Squat to a target while getting as low as possible. Range of motion is more important than weight.
Dumbbell:
3×10 Double DB Front Rack Squat.
Bulletproof Shoulders:
Safety Bar Squat if you can’t get the barbell in the back rack.
Bodyweight Version:
Spend 10 Minutes in the bottom of a squat