Loading Up:
3×6 Tempo Back Squats
– Build in load in each set to work to the first working set.
– Rest 1:00-2:00 between sets.
WOD:EMOM x 15
Min 1: 200M Run
Min 2: GHDSU
Min 3: 5 Back Squats @ 205/145
Intermediate:
Min 1: 200M Run
Min 2: Tuck ups
Min 3: 5 back squats (95/135 lb)
Beginner:
Min 1: 200M Run
Min 2: Sit Ups
Min 3: 5 back squats (65/95 lb)
Home Workout:
AMRAP 15:
5 dumbbell front squats (35/50 lb)
200-meter run
– Use two dumbbells.
Movement scaling options:
Bike 12/9 Cal Bike