Warmup:

50 Single Unders

10 Squat2Stands

10 Thoracic High fives

30 high-jump single unders

5 Cobra to downward dog

5 Cobra to Hip Snap

20 calf pedals in down dog

20 double unders or 3 attempts

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)

S/S/S:

Bulgarian Split Squat

5X3 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics. Third go at Bulgarian Split Squat this cycle.  Our reps drop to 3, but sets go back up to 5. The goal should be to go heavier per working set than you did in the 3X5 week.  Remember, you can do all 3 on one leg before moving to the other leg.

WOD:

AMRAP 15:

30-Ft Burpee Broad Jumps

25 Double Unders

30-Ft Burpee Broad Jump

15 Pull Ups

Video courtesy of Train FTW. For the burpee broad jumps, once you land from a jump, try dropping right down for the next burpee.

For setting today’s WOD up, would have your start position be right by the pull up rig.  Figure out 30’ from that spot and put your jump rope there.  This way you can burpee broad jump from the start by the pull up rig, and finish at your rope. This will allow you to go right into your dubs AND you will be in position to start your second length of burpee broad jumps, which will put you right where you need to be for the pull ups.

Scaling Options:

Burpee Broad Jumps -> Burpee+ Air Squat+ 2 steps

Double Unders -> 50 Single Unders

Pull ups -> Buddha Rows -> Ring Rows (Elite: 12 Bar Muscle Ups)

Cool Down:

Kneeling lat stretch – 1 min per arm

Oly Wall Sit – 2 Min