Warmup:

:30 Jump Rope

Heel2Toe 30’

Inchworm 30’

Side lunge 30’ and back

:30 Jump Rope

10 Bow2Bends

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

Barbell warm-up: With an empty bar, perform 5 reps of: Good mornings, Back Squat, RDLs, Bulgarian Split Squat (per leg)

S/S/S:

Bulgarian Split Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Bulgarian Split Squat this cycle.  The sets go back to 5 but reps drop to 3, so aim to go heavier this week than the 3X5 week!

WOD:

13 Min AMRAP:

50 Double Unders

20 Deadlifts (225/155)

10 Pull Up

Goal = 4+ Rounds

The hope is, you can either go unbroken on the deadlifts, or only have to break one time each round of them.

Scaling Options:

Dubs -> 100 Single Unders

Bar weight -> 185/130 -> as needed (ELITE: 275/195)

Pull ups -> Strict banded -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Calf Pedal in Downward Dog – 20 pedals per leg