Warm Up:
1 set:
2:00 run, bike, or row
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
Specific Warm-Up:
4-5 sets:
5 front squats (building)
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.
WOD:
5 sets for load:
5 front squats
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
5 sets for reps:
1:00 dumbbell squats
– Rest 2:00 between sets.
– Use two dumbbells. Go as heavy as possible.
Movement scaling options:
Front squat: Load, goblet squats, front rack lunges
Cool down:
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right