Warmup:

3 Rounds:

100M jog

5 Inchworm push up to a Squat2Stand

6 Spider-Man Lunge w/twist

8 Cossack Squats – See video below, courtesy of Functional Bodybuilding

Then…

Super Squat Hip Sequence – Video 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

5X5

Increase weight ea set

Compare to 6June2022

Video courtesy of Catalyst Athletics. Re-test week finishes up with a re-test of our 5X5 (per leg of the Bulgarian Split Squat.  If you’ve grinded through these over the last 9 weeks, you should see an increase in the amount you are able to hit per round compared to what you did on 6June.  Keep the core tight, stay balanced, and grit through these!

WOD:

Every 5 Min for 15 Min, complete:

400M Run

15/10 Cal Echo Bike

Score = total work time

So, today is all about moving as fast as possible and recovering pretty quick as well.  With 5 minutes to finish the run and bike portions of each round, the goal is getting about a minute rest per round.  Remember, keep track of what time you finish each round, as you will add up the total work time for all 3 rounds to get your score.  If at the 5-minute mark, you haven’t finished your bike cals, stop biking and go right into your next run, but scale back either the run or the bike that next round.

Scaling Options:

Run -> 500M Row per round

Cool Down:

Couch Stretch – 2 min per leg

Banded Hamstring Stretch – 1 Min per side

Video courtesy of moveSKILL. Quick demo of the banded hamstring stretch