Warmup:

10 Cal Bike

10 Squat2Stands

10 Thoracic High Fives

30 sec calf stretch per side

200M jog

10 Kickers per leg

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

2X10 empty bar back squats

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Compare to 31Mar2022

Video courtesy of Catalyst Athletics.  We finish up re-test week with a good day of Back Squats!!  All the weeks of working the 2-sec pause at the bottom of the squat should help you to move more weight today than you did on 31Mar.  Finish strong!!!

WOD:

For Time:

20/15 Cal Bike

600m Run

25/18 Cal Bike

400m Run

30/22 Cal Bike

200m Run

Time cap: 14 Min

We finish off re-test week with a cardio burner!  You can either keep a consistent pace throughout the WOD, or turn up the volume and press the pace per section.  Be a fun way to end the week!

Scaling Options:

Run -> 250M row per 200M run

Cool Down:

Couch Stretch -1 Min per side

 

Banded hamstring stretch – 1 min per side

Video courtesy of CrossFit Federal Hill