Warm Up:
8 Minutes
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
1 Minute Hollow Hold
Front Squat Loading:
10 Minutes
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
WOD:
9 Sets For Load
Front Squat 10-5-3-1-1-1-3-5-10
Time: N/A
Loading: 5/5
Skill: 2/5
Volume: 1/5
Intermediate and Beginner:
Same as Rx
Limited Equipment:
9 Sets For Load:
8 DB Front Squats
8 DB Front Rack Lunges
Movement scaling options:
Front Squat: Load
Cool down:
3 Sets:
30 Seconds Groiner Stretch/Side
30 Seconds Couch Stretch/Side