Warmup:

1:00 jump rope

10 Squat2Stands

10 Scorpions

10 Reverse lunges

5 Scap Pull Ups

5 Beat swings

5 Kip Swings

1:00 jump rope

30 Calf pedals in down dog

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

S/S/S:

Every 3 Min for 4 Sets:

5/5 Dual KB Bulgarian Split Squat

10 Dual KB Deadlifts

 

Athlete picks the weight

Videos courtesy of US Forces Fitness and Functional Bodybuilding, respectively.  Quick demos of the two movements.

The goal of today’s Bulgarian Split Squat/Deadlift combo is not to go super heavy, but rather control your body in the movements. In the Bulgarian Split Squat, core engagement is needed to keep your balance. In the KB deadlifts you need to keep your feet closer together than a traditional deadlift.  Therefore, tight core will be needed here as well.

WOD:

4 Rounds For Time:

45 Double Unders

30 Walking Lunges

15 Toe2Bar

 

Time Cap: 14 Min

Video courtesy of WOD Prep.

Keeping a steady rhythm in your dubs and the walking lunges should keep your breathing at good enough of a rate to try to go unbroken on the Toe2Bars.  If not unbroken, then good-sized chunks.

Scaling Options:

Dubs -> 90 Single Unders -> (ELITE: 100 Dubs)

Toe2Bar -> Alt Single Leg T2B -> Kipping Leg Raise -> Strict Leg Raise -> V-Ups

Cool Down:

Cobra Pose – 2 min

 

Banded Side lying Quad Stretch – 1 Min per side

Video courtesy of Peak Performance FF