Warm Up:
1 set:
1:00 couch stretch/per leg
1:00 pigeon pose/per leg
1:00 frog stretch
6 sets:
:20 air squats
:10 bottom of squat hold
Specific Warm-Up:
4 sets:
3 back squats
– Build to 75%+ before starting the first working set.
WOD:
5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.
Intermediate:
Same as Rx
Beginner:
5 sets:
5 back squats
– Build to a moderately heavy set of 5 and maintain for all 5 sets.
Home Workout:
Every 4:00 x 5 sets, each for time:
30 unweighted walking lunge steps
15 DB front squats (35/50 lb)
– Use two DBs.
Movement scaling options:
Back squats: Load, box squats, DB options, lunge options
Cool down:
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back