Warmup:

2X:

1:00 Jump Rope

10 Calf Pedals in Down Dog

10 Squat2Stand

10 Bow to Bend

10 Reverse Lunges

5 empty bar back squats

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, Pausing Back Squats

S/S/S:

2-Sec Pause Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Squat variation for the cycle.  With the working sets dropping to 3, aim to go heavier per set than you did in the 5X5 week.  This is how we get stronger!

WOD:

3 Rounds:

20/15 Cal Ski Erg

30 Jumping Lunges

40 Double Unders

5 Wall Walks

Video courtesy of The Active Life.

In this WOD, you’ll go from a hip-closing movement to a hip-opening movement, to a rapid foot movement, and finish with a rapid-ish hand and shoulder movement. Big thing: don’t let your knee slam into the ground in the jumping lunge.

Scaling Options:

Dubs -> 80 Single Unders

Jumping Luges -> Lunges

Wall Walks -> to 20” from wall -> 8 Plank Alternating Shoulder taps per 1 Wall Walk (ELITE: 30’ HS Walk)

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded Bully Stretch – 1 Min per side