400M jog

10 air squats

10 Squat2stands

10 over & backs

10 twisting push ups

200M jog

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

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, back squats, back squats w/2 sec pause at bottom


Back Squat


Increase weight ea set

Video courtesy of Catalyst Athletics.

Our squat for this cycle is the tried-and-true Back Squat!!!  If there was one movement I would tell someone to make sure they got stronger in, it would hands-down be the Back Squat.  Keep your core tight throughout the reps, and make sure you get the crease of the hips below your knees before coming back up.


For Time:

5 Cal Ski Erg

200M Run

10 Cal Ski Erg

200M Run

15 Cal Ski Erg

200M Run

10 Cal Ski Erg

200M Run

5 Cal Ski Erg

Time Cap: 15 Min

Small up-and-down the mountain chipper for the ski erg with quick 200M sprints in between. This one is very doable in the tice limit, but you need to keep moving!!

Scaling Options:

Run -> 250M row

Cool Down:

Banded hamstring stretch – 1 min per side


Oly Wall Sit – 2 Min


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