Warmup:

200M jog

Inchworm 30’

Walking lunge w/twist 30’

Heel2Toe 30’

Side lunge 30’

10 Huggers

10 Over & Backs

2X :30 kneeling wrist stretch

1:00 Echo Bike

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

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, hang power clean, power clean from mid-shin, Front Squats, then move barbell to a rack

S/S/S:

Front Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Front Squat this cycle.  Again, working on core stability and high elbows so we have a sturdy shelf for the bar to rest and no lean in our torso. Working sets drop to 3, so aim to go heavier per set than you did on the 5X5 week.

WOD:

In 5 Min, complete:

400M Run

50′ Walking Lunge

Max Cals – Echo Bike

-rest 1 Min

Repeat for 3 total rounds

Score = Total Cals on Echo Bike

Video courtesy of Breakaway Fitness and Performance.

Today is guaranteed to be a lung and leg burner!!!  Would suggest a quick, but not sprint pace on the run, followed by steady, constant movement on the lunges, allowing you to get a good pace going on the Echo Bike.  Look to keep that cadence number in the 60-70 range.

Scaling Options:

Run -> 500M row

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Leg bleeds – 2 Min