Specific Warm-Up:
4-6 sets:
2-5 front squats
– Build to starting load.
WOD:
10 sets for load:
2 front squats
– Lift once every 3:00.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
10 sets:
5-10 double-dumbbell front squats
– Lift once every 3:00.
Movement scaling options:
Front squat: Load, dumbbell front squats, kettlebell goblet squats
Cool down:
1 set:
200-meter recovery walk
1:00 couch stretch/leg
1:00 pigeon stretch/leg