NOTE: The Combat PT Tent will be CLOSED on Monday, May 31st in observation of Memorial Day.


10 Cal Row

Walking Lunge 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

100M Run

20 Calf Stretch in Downward Dog

100M Run

Super Squat Hip Sequence – See Video below, courtesy of Mobility WOD

2X5 empty bar back squat


Back Squat


Increase weight ea set

Video courtesy of Catalyst Athletics. Final time we hit good ol’ fashioned Back Squats this cycle.  Just like we did Wednesday with Deadlifts, today, the goal is for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If that happens to be a 1RM, cool.  If not, just make it heavy for today.


For Time:

Row 50 Cals

Shuttle Sprint 100m

Row 40 Cals

Shuttle Sprint 100m

Row 30 Cals

Shuttle Sprint 100m

Row 20 Cals

Shuttle Sprint 100m

Row 10 Cals

Shuttle Sprint 100m


Shuttle Sprint = Sprint 50M and back

Best advice I can give on this WOD is start those first few rowing sets at a fast, but not sprinting pace.  As you continue through the workout, pick up the pace, so the end becomes the sprint

Scaling Options:

If no rower available, do same cals on Assault Bike, or Sumo Deadlift High Pull (95/65) – 1 rep per cal

Cool Down:

Oly Wall Sit– 2 Min


Leg Bleeds – 2 Min

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