Warm Up:
3 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
Specific Warm-Up:
3-5 sets:
5 back squats
– Rest 1:00-2:00 between lifts.
– Start light and build to working weight
WOD:
For load:
Back squat
5-5-5-5-5
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
5 x 1:00 rounds for reps of:
10 DB reverse lunges (35/50 lb)
Max dumbbell front squats
– Use two dumbbells.
– Rest 2:00 between rounds.
Movement scaling options:
Back squat: Load, squats to a box
Cool down:
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg