Warmup:

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

Banded 7s**,then…

10 Thread the needle

On Rig – Perform 3 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Row

Super Squat Hip Sequence****
Barbell warmup – With an empty bar, do 5 reps of the following: Wide grip Behind the Neck Push Press, Overhead Squat, Overhead Squat w/2-sec pause at the bottom

Videos courtesy of Runify, Mayhem Athlete, and Mobility WOD, respectively.  Demos for A & B Skip, Banded 7s, and Super Squat Hip Sequence.For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).

S/S/S:

Overhead Squat

5X5

Add weight ea set

Compare to 20Jan2026

Video courtesy of Catalyst Athletics.

Re-test week continues with our Overhead Squat 5X5.  Yes, there has been a lot of work thus far this week, but don’t let your body get lazy! Keep the core and shoulders engaged in each and every rep.

WOD:

4 Rounds:

15 Chest2Bar Pull Ups

400M Run

Video courtesy of Rebecca Fuselier.

Tip of the day: Manageable Chunks.  If you know you don’t have 15 Chest2Bar Pull Ups in a row in your bag, break them up early and often to save you from fatigue.

Scaling Options:

Chest2Bar -> Chin Above Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Bar Muscle Ups)

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 2 Min per side