Warm Up:
On a 6 Minute Clock
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings
10 Single Unders (side to side jump)
10 Single Unders (front to back jump)
10 Single Unders / Leg
10 Squat Therapy Squats
Back Squat Loading:
1 Set
10 Back Squats (barbell)
3 Sets
5 Back Squats (increasing load)
3 Sets
5 Back Squats (increasing load)
WOD:
5 Sets for Load:
5 Back Squats
Time: N/A
Loading: 5/5
Skill: 2/5
Volume: 1/5
Intermediate and Beginner:
Same as Rx
Cardio Option:
EMOM 16:
Minute 1: 30 Seconds Double Unders
Minute 2: 5 Back Squats
Movement scaling options:
Back Squat: Decrease loading and increase reps, Deadlifts, 100-ft. Sled Push
Cool down:
For Time:
3 Minutes L-Sit
Every time you break perform 12 barbell bent over rows
Accumulate:
1 Minute Banded Hamstring Stretch / Side
1 Minute Couch Stretch / Side