10 Cal on Bike

Walking Lunge 30’

Inchworm 30’

Straight-leg bear crawl – 30’

Heel2Toe 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

5X3 per leg

Increase weight ea set

Video courtesy of Train FTW.

Third time with Back Rack Reverse Lunge this cycle. By now, you have the balance down on these, so should be good to go.  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 than the 5X5 week.


For Time:

20 Hand Release Push-Ups, 1 GHD Sit-Ups

19 Hand Release Push-Ups, 2 GHD Sit-Ups

18 Hand Release Push-Ups, 3 GHD Sit-Ups

…continue this pattern until…

2 Hand Release Push-Ups, 19 GHD Sit-Ups

1 Hand Release Push-Ups, 20 GHD Sit-Ups

Time Cap 15 Min

What better way to finish off your week than with some good bodyweight work. 

Scaling Options:

Hand release push-ups -> off knees

GHD -> Butterfly Sit ups

Cool Down:

Cobra pose – 1 Min


Tricep barbell mash –  1 Min per side

Video courtesy of Strength and Sport Physical Therapy

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