Warmup:

1:00 Echo Bike

10 Iron Cross

10 Scorpion

10 Cobra to Down Dog

20 Calf Pedals in Down Dog

200M jog

Then…

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

Barbell Warmup – With an empty bar, perform 5 reps of: Back Squat, Reverse Lunge (per leg), Bulgarian Split Squat

S/S/S:

Bulgarian Split Squat

3X5 (Per Leg)

Increase weight ea set

Video courtesy of Catalyst Strength.

Second time hitting our Bulgarian Split Squat this cycle.  With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.

WOD:

In 4 Min, complete…

400M run

Max Cal Echo Bike in remaining time

-Rest 1 minute

Repeat for a total of 3 Rounds

Score = Total Echo Bike Cals

Video courtesy of Misfit Athletics.

Shoot for around a 2:00-2:20 finish on the run each time and really put the pedal down on the bike for those cals!

Scaling Options:

Run -> 500M row

Cool Down:

Couch Stretch – 1 Min per side

Leg Bleeds – 2 Min