Warm Up:

400M run

Walking lunge 30’

Walking kicks 30’

10 sit ups

Duck walk 30’

Inchworm 30’

Side lunge 30’

Broad jump 30’

S/S/S:

Back Squat

5X5

Increase weight ea set

And so begins our next cycle of strength movements with a 5X5 on good ol’ Back Squats.  As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there.  Try to jump weight ea round, and the 5^th rep of set 5 should be the most challenging rep of the day.

WOD:

EMOM for 15:

Min 1 – 15 GHD Sit Ups

Min 2 – 30-30-30 shuttle sprint*

Min 3 – 3 Power Cleans (185/130)

For the sprint, start at the white line, sprint to the 30’ mark, sprint back to start, then sprint one last time to the 30’ mark.

Scaling:

GHD -> Ab mat sit up

Power Cleans -> as needed

Cool Down:

10 Downward dog to cobra

Heel cord mash – 2 min per