S/S/S:

Zercher Squat

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Little different squat on this cycle.  The Zercher Squat is easily one of the most overlooked squats out there.  Reasons range from comfort level to lack of confidence in the position.  That being said, focus on keeping proper form over huge loads this cycle.  If done properly, this is an excellent way to improve explosion out of the bottom of squats, great for hip mobility, and awesome for core engagement.

WOD:

EMOM for 18:

Min 1 – 15 KB Swings (70/53)

Min 2 – 15 GHD Sit Ups

Min 3 – 10/8 Cal Row

Scaling Options:

KB weight -> as needed

GHD -> Ab Mat Sit Ups

Cool Down:

Saddle Pose – 2 X 3 min hold.  Rest 1 min between.

Video courtesy of Ekhart Yoga.