500M row

Walking Lunge 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

10 Squat2Stands

10 Bow 2 Bends

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

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, Back Rack Lunge (per leg), Back Squat, Good mornings


Back Rack Reverse Lunges


Increase weight ea set

Video courtesy of Train FTW.

Our Squat movement this cycle will be the Back Rack Reverse Lunge. These will bring in a different type of control needed as opposed to a back squat.

Set-up: From a rack, position bar on traps and shoulders. Keep weight in front heel. Maintain a neutral spine (careful of over-extension). Start with feet together.

Execution: Step one foot back far enough that front knee is over foot. Touch back knee to ground under control. Drive through front heel and back toes to bring feet together. Repeat with opposite leg for 1 rep.


Rowing Intervals


10 Rounds:

250M Row

– Rest 45 seconds between intervals

* Goal – Keep all row attempts within 5 seconds of each other

Word for today: Consistency.  With the worked-in 45 second rest period between each row, you should be able to give 100% effort every time.  For consistency, the goal is to not have any more than about a 5-second deviation on row time from one round to the next (ex, if I row a 50 second time on round one, then for all other rounds, my goal should be no slower than 55 seconds per round).

Scaling Options:

If no rower, do 200M run per round

Cool Down:

Roll out T-Spine – 30 passes


Leg Bleeds – 2 Min

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