Warmup:

400M jog

Walking Lunge 30’

Walking Kicks 30’

Side lunge 30’ and back

10 Hollow Rocks

10 Squat2Stands

:10 Forearm plank

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

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

S/S/S:

Back Squat

5X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Our squatting focus this cycle will be the Back Squat. Always a fan-favorite and always a foundation for absolute strength.  Keep the core tight and torso upright throughout the lift.  If depth has been an issue, give yourself a target (set a med ball under you or a low box) and try to get comfortable getting lower until you can successfully get to where your hip crease goes below your knee.

WOD:

EMOM 15:

Min 1 – 12 Toe2Bar

Min 2 – :45 Forearm Plank

Min 3 – :45 Max Reps – Air Squats

Score = Total Air Squats

Video courtesy of OPEX Fitness.

We’ll finish off the week with some good core work in the Toe2Bar and Plank and compliment our earlier back squat with some rapid-fire (but with perfect form) air squats! Enjoy the burn…in both areas.

Scaling Options:

Toe2Bar -> 1-Legged Toe2Bar-> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Air Squats -> to controllable depth

Cool Down:

Cobra Pose – 2 Min

Couch Stretch – 1 Min per side