Warmup:

1:00 Echo Bike

10 Alt Reverse Lunge

10 push up to downward dog

250M Row

10 Squat2Stands

10 Kickers per leg

:30 Wall sit

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

S/S/S:

2-Sec Pause Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Paused Back Squats this cycle. Our goal is to get even heavier this week than the time we hit these for 3X5.  With an increase in weight, make sure you still keep that tight hold at the bottom for a good 2 seconds each rep.

WOD:

For Time:

30/24 Cal Echo Bike

500M Row

-rest 2 Min

20/16 Cal Echo Bike

350M Row

-rest 1 Min

10 Cal Echo Bike

250M Row

Time Cap – 16 Min

Video courtesy of Dark Horse Rowing.

Some sled-dog work today on the cardio!  Would suggest trying to keep your cadence at about a 65-70 to move through those cals efficiently.  Then, hard leg drive to get through the rowing distance.  Use your rest to let the heart rate come back under control along with the breathing.  This should allow you to hit the next piece just as hard!

Cool Down:

Couch stretch – 2 min per side

Roll out hamstrings and glutes – 30 passes per side