Warm Up:
2 sets:
10 “T” push-ups
5 lateral lunges/side
5 DB/KB goblet squats
5 DB/KB pause goblet squats
– Increase load for the squats each set.
– Increase ROM on lunges and/or add load in 2nd set.
1 set:
5 wall squats:
Specific Warm-Up:
3-4 sets:
5 back squats
– Rest 1:00-2:00 between sets.
WOD:
For load:
Back squats
5-5-3-3-3-1-1-1-1-1
Compare to March 31, 2022
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
AMRAP 1:00 x 5 sets:
12 DB walking lunges
Max-rep DB squats
– Rest 3:00 between sets.
Bodyweight:
AMRAP 1:00 x 5 sets:
12 jumping lunges
Max-rep air squats
– Rest 2:00 between sets.
Movement scaling options:
Back Squat: Load, DB goblet squat, 10 x 10 tempo air squats
Alternate Workout:
For load:
Front squats
5-5-3-3-3-1-1-1-1-1
– Take the bar from the floor.
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves