Warmup:

2X:

200M jog

10 Squat2Stand

10 Side Lunge

30 Calf Pedal in Down Dog

10/7 Cal Bike

Then…

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

10,9,8,7,6

Increase weight ea set

Video courtesy of Training Think Tank.

Last time hitting the Split Squat this cycle.  Just like we did on the DB Press this week, we want to push the muscular endurance a bit more.  For the set of 10, aim for a weight where if you attempted an 11^th rep, you would not make it.  Then make jumps with that thought process in mind – the weight should be such that an extra rep in a given set would not work.

WOD:

EMOM 15:

Min 1 – 100M Run

Min 2 – Max Cal Bike

Min 3 – Rest

Aim to finish each run right around the :30 mark.  And since the minute right after the bike is rest, go all the way to the end of the minute on the bike, no letting up.

Scaling Options:

Run -> 125M Row

Cool Down:

Roll out quads – 1 Min per side

Banded Hamstring Stretch – 1 Min per side