Warmup:

2 Rounds:

200M jog

5 Inchworm push up to a Squat2Stand

6 Cobra to Downward Dog

7 Kip Swings

Then…

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

10,9,8,7,6 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics. Final time hitting Bulgarian Split Squat this cycle before we re-test our 5X5.  This time, we’re going for some higher volume on the sets.  Still look to increase weight each round, but this time, for set one, pick a weight where rep 10 is pushing your limits.  Then, make jumps per set based on how you feel..  Remember, you can do all 3 on one leg before moving to the other leg.

WOD:

21-18-15-12-9-6-3:

Air Squats

Toes to Bar

Push-ups

Time Cap: 14 Min

Video courtesy of The Barbell Physio.  Pamela Gagnon with some good efficiency tips for the Toe2Bars. Efficiency in movement is key today.  Getting out of position and doing sloppy form will most likely take more energy to finish.  Would rather see you keep form perfect and move steady through each round

Scaling Options:

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

Push Ups -> off bench, or low set bar on rig

Cool Down:

Couch Stretch – 2 min per leg

Scorpion pose – 1 min per side