8 Box Step ups

10 Cobra to Downward Dog

5 Cobra to Hip Snap

5 Scap Pull Ups

10 In place lunges

10 Side lunges

5 Kip Swings

5 Kipping Knee raise

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, then 3 in-place lunge per leg, then 3 Bulgarian split squat (foot on box or bench)


Bulgarian Split Squat

5X5 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics. Welcome to the new Strength Cycle!  We kick off the new cycle with our squat variation.  This cycle, we will work the Bulgarian Split Squat.  If you’ve never done these before, you will find areas on your leg pretty sore tomorrow, but that’s okay.  It means we’re opening up more areas to build strength!  Remember, each set, you will do 5 reps per leg.  You can do all 5 on one leg before moving to the other leg.


14 Min AMRAP:

4 Burpee Box Jump Overs (30/24)

8 Toes2Bar

12 Walking Lunges (per leg)

Don’t let the low numbers on each movement fool you.  The height on the box is meant to be higher than normal, and after all the Bulgarian Split Squats, got a feeling the walking lunges may feel a little different today.

Scaling Options:

Box height -> 24/20 -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Couch Stretch – 1 Min per side


Cobra Pose – 2 min

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