400M jog

Side lunge 30’ and back

Heel2Toe 30’

Spider-Man Lunge 30’

Inchworm 30’

1:00 on rower

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.

Last time hitting Back Squat this cycle before we re-test our 5X5. Today, the goal is to knock out a heavy set of 5, move up in weight, hit a heavy set of 4, move up in weight, hit a heavy set of 3, move up in weight, hit a heavy set of 2, and then finish a little heavier for a good heavy single.  Now, that does NOT mean you have to hit a new 1RM, but,…If the weights are moving good and you feel strong, feel free to give it a shot on that last set.  If not, make it heavy for today!



Cal Row

*100M Run after every round of rowing

Video courtesy of Dark Horse Rowing.

So, while we want you to go fast, we also want every stroke on the rower count.  Don’t just try to move yourself fast from catch to extension.  Drive with those legs, extend the hips, and lastly pull hard with the arms EVERY stroke.

Scaling Options:

Run -> 7/6 Cal Echo Bike (ELITE: 200M run every round)

Cool Down:

Banded hamstring stretch – 1 min per side


Couch Stretch – 1 Min per side


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