Warm Up:
1 set:
Run 200 m
10 alternating Spiderman stretch (5/side)
20 air squats
1 set:
Run 200 m
10 alternating Spiderman stretch (5/side)
15 squat-therapy reps
1 set:
Run 200 m
10 alternating Spiderman stretch (5/side)
10 counter-balance squats
Skill Work:
For load:
EMOM 10:
2 back squats
WOD:
For time:
9-15-21:
Back squats (155/225 lb)
– Run 400 m after each set of back squats.
Time Cap: 15 Minutes
Intermediate:
For time:
9-15-21:
Back squats (105/155 lb)
– Run 400 m after each set of back squats.
Beginner:
For time:
9-15-21:
Back squats (65/95 lb)
– Run 200 m after each set of back squats.
Movement scaling options:
Back Squats: Load, volume, front squats, goblet squats.
Run: Distance
DB option:
21-27-30:
DB Squats (35/50 lb)
– Run 400-m after each set of squats.
Cool down:
2 sets:
:30 standing quad stretch/leg
:30 couch stretch/leg