Warmup:

1 Min Echo Bike

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

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Last time hitting our 2-second Pause Back Squat before we re-test our 5X5.  Just like with Deadlifts this week, same goal. Start with a heavy set of 5, then do an even heavier set of 4, followed by an even heavier triple, then an even heavier double.  Finish off with the heaviest single for the day.  If it is a new 1RM, awesome!  If not, just make it heavy for the day.

WOD:

18 Min AMRAP:

400M Run

15/12 Cal Echo Bike

Goal – 5-6 Rounds

Video courtesy of Road Runner Sports.

Make your goal to have as small a break between movements as possible.

Scaling Options:

Run -> 500M Row (ELITE: Wear vest)

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Banded Hamstring Stretch – 1 Min per side