Warmup:

Spider-Man Lunge 30’

Heel 2 Toe 30’

Side Lunge 30’ and back

Bear crawl 30’

Walking Quad Stretch 30’

Duck Walk 30’

Inchworm 30’

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

Barbell warmup –  With an empty bar, perform 5 reps of: Good mornings, Back Squats, Reverse Lunge (per leg). Put barbell in rack, grab a plate for foot elevation and warmup on Back Rack Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

5X5 Per side

Increase weight ea set

Video courtesy of Training Think Tank.

Our Squat variation this cycle is a going to give us some good unilateral practice and hit some areas of the leg we don’t normally get to hit.  Make sure your foot is firmly laces on the plate (or plates) before dropping into the Split Squat.  Don’t let your torso bend forward excessively in this movement.

WOD:

For Time:

35/25 Cal Echo Bike

100M Run

25/18 Cal Echo Bike

100M Run

20/15 Cal Echo Bike

100M Run

15/10 Cal Echo Bike

100M Run

10/7 Cal Echo Bike

100m Run

Time Cap: 18 Min

Best advice I can give; keep your cadence number on the Echo Bike no lower than 60, and attack the 100M sprints.  Other than that, buckle in and know this one is gonna get fun real fast!

Scaling Options:

Run -> 125M Row

Cool Down:

Couch Stretch – 2 Min per side

Banded Hamstring Stretch – 1 Min per side