Warm Up:
2 sets:
5 inchworms
10 alternating lateral lunges
5 x [2 shoulder taps + 1 push-up]
10 counterbalance squats (10-15 lb)
5 scap pull-ups
10 ring rows
Skill Work:
6-5-4-3-2:
Front squats
– Take the bar from the floor
WOD:
AMRAP 8:
4 front squats (125/185 lb)
3/4 strict pull-ups
Intermediate:
AMRAP 8:
4 front squats (95/135 lb)
2/3 strict pull-ups
Beginner:
AMRAP 8:
4 front squats (55/75 lb)
4 ring rows
Home Workout:
AMRAP 8:
5 dumbbell front squats (50/70 lb)
5 double-dumbbell bent over rows
– Use two dumbbells.
Movement scaling options:
Front squats: Load, dumbbell front squats, dumbbell/kettlebell goblet squats
Strict pull-ups: Banded strict pull-ups, ring rows
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats