Warmup:

1:00 Jump Rope

Walking Lunge 25’

Inchworm 25’

Side lunge 25’ and back

5 Scap Pull Ups

5 Beat Swings

5 Kip Swings

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

5X5

Increase weight ea set

Compare to 12une2025

Video courtesy of Catalyst Athletics.

Re-test week concludes with our 5X5 on Bulgarian Split Squats.  See if the last 9 weeks made a difference and aim to go heavier per set than you did on 12June.

WOD:

Every 3 Min for 15 Min:

50 Double Unders

10 Toe2 Bars

Time Cap per round – 1:30

Video courtesy of Constantly Varied Fitness.

Move with a purpose but make sure you don’t sprint so hard that your grip is shot for the next round. With the way this is set up, you’ll get a minimum of 90 seconds rest between rounds.  Go fast and you’ll get even more rest.

Scaling Options:

Dubs -> 75 Single Unders

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Cobra Pose – 1 min