Warm up
4 rounds
10 Hindu squats
10 Cossack squats
10 wall squats
10 lunge and reach
Strength
30 second squats
10 sets of 1
Can be an air/goblet/front/back/oh squat
The rules are 10 second descent, 10 second pause at bottom, 10 second ascent.
Wod
Amrap 13
5 push ups
10 squats
15 pike jumps
Rx feet elevated on push ups. Tuck jump on squats
L1 strict push ups tuck jumps on squats
L2 strict push ups. Regular squats. Tuck jumps instead of pike jumps
L3 push up with hands on surface. Regular squats. Pike jumps or alternating knee raises(30 total)
L4 kneeling push ups. Regular squats or squats to surface. Alternating high knees
8+22