2 rounds:

200M Run

5 Inch worms

7 Box Step ups

10 Air Squats

30 sec ring hold (top of dip)

5 Box Jumps


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.

Last time with Back Rack Reverse Lunge before we re-test our 5X5. 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.   Today, the reps are higher, so settle in for a longer strain per set.  Focus on good form on each rep and you’ll make it through.  Get in a little of the “pain cave”!



Burpee Box Jump Over (24/20)

Ring Dips


Not gonna lie, your triceps and shoulders may be a bit sore after this one.  That said, keep yourself moving through this one!

Scaling Options:

Box height -> 20/16 -> as needed

Ring Dip -> banded ring dips -> box dips

Cool Down:

Pigeon Pose on Box – 1 Min per side


Triceps barbell smash – 1 Min per side

Video courtesy of Strength and Sport Physical Therapy

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