Warmup:

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

Spider-Man Lunge 30’

A-Skip 30’ *

B-Skip 30’ *

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

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, 2-sec Pause Back Squats

Video courtesy of Runify

S/S/S:

2-sec Pause Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squatting Movement this cycle will be the Pause Back Squats.  On each rep, you’ll pause for 2 seconds at the bottom.  Do not lose tension while holding the bottom.  Stay tight and then drive out of the hole.  What we are doing here is creating better control at the hardest point of the back squat.

WOD:

Every 2 Min for 16 Min:

12/8 Cal Echo Bike

200M Run

-Score each round separately

Video courtesy of Misfit Athletics.

While you want to move with a purpose on the bike, don’t go full send since you do have a run right after.

Scaling Options:

Run -> 250M row

Cool Down:

Couch Stretch – 1 Min per side

 Spider-Man Lunge hold – :30 per side