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
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.
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.
Hand release push-ups -> off knees
GHD -> Butterfly Sit ups
Cobra pose – 1 Min
Tricep barbell mash – 1 Min per side
Video courtesy of Strength and Sport Physical Therapy