Warmup:

1:00 Bike – EZ pace

Side lunge 30’ and back

Inchworm to hollow 30’

1:00 Bike – Med pace

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Alt V-Ups

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

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

Barbell Warmup – With an empty bar, perform 10 reps of: Good mornings, Back Squats, Back Squats w/2 sec pause at bottom

S/S/S:

Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat variation this cycle takes us back to basics with some good, heavy Back Squats!!!  No better way in the world to build overall leg strength than with Back Squats.  Get after these!

WOD:

10-15-20-15-10*:

Burpees

Toe2Bars

* Alternating Pistols after every set of Toe2Bars

15 Min Time Cap

Video courtesy of Carl Paoli.

Thinking about some good body control, not only in our Toe2Bars and Burpees, but especially in the Alternating Pistols!  Balance is so important in just everyday movements, so look to really get good at these.

Scaling Options:

Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Pistols -> to box -> banded pistol

Cool Down:

Couch Stretch – 2 Min per side

Doorway Stretch – 1 Min per side

Cobra Pose -1 Min