Warmup:

:30 Bike

Spider-Man Lunge 30’

Heel 2 Toe 30’

Samson Stretch 30’

Inchworm 30’

:30 Ski Erg

10 Over & Backs

10 Huggers

10 PVC Pass Throughs

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

Barbell Warmup – With an Empty Bar and hands in Snatch Grip, perform 5 reps of: Behind the Neck Push Press, Behind the Neck Push Jerk, Overhead Squat, Overhead Squat w/2-second pause at the bottom

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 3Apr2025

Video courtesy of Catalyst Athletics.

We finish off re-test week with our 5X5 in Overhead Squats.  Just like yesterday, aim to go heavier per set than you did on 3Apr.  Keep the form locked in, fully engage those shoulders and keep the core tight!

WOD:

EMOM 16:

Odd Min – :30 Max Cal Echo Bike

Even Min – :30 Max Cal Ski Erg

Score = total cals combined

Video courtesy of Train FTW.

High output for 30 seconds, followed by quick recovery for 30 seconds.  That is your life for the next 16 minutes.  Use that rest time wisely.  Deep breaths that you blow out slowly.  Allow the heart rate to drop down just a bit.

Cool Down:

Couch Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side