10 Cal on Bike
Walking Lunge 30’
Straight-leg bear crawl – 30’
30 sec hollow hold
5 hollow rocks
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.
Next go at Back Rack Reverse Lunge this cycle. By now, you’ve felt the different control you’ll need for these compared to 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. Sets drop to 3, so go heavier per set than the 5X5 week
EMOM for 16 Min:
Min 1 – :45 Max Calorie on Bike
Min 2 – :30 Reverse Sit Ups*
Min 3 – :45 Right Side Plank
Min 4 – :45 Left Side Plank
Score = total Cals + total reverse sit-ups + 1 rep for each successful 45 second side plank
*For reverse sit ups – lay down on the ground and hold a 15/10# plate locked out like the top of a bench press. Then, raise legs up until the hips come off the ground. Try to keep the feet right off the ground at the bottom of the move.
This EMOM might look easy on paper (there is built-in rest!), but trust me, by the 3rd minute in, you will feel MUCH differently. We go from taxing the legs and lungs in minute one, to straining your low abs in minute two, and then 2 minutes of core strain. This will be spicy!