Warmup:

1:00 Echo Bike

10 Spider-Man Lunge w/twist

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 Pike Push Ups

1:00 Echo Bike

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

WOD:

Every 8 Min for 4 Sets, complete…

20/18 Cal Echo Bike

25 Burpees

10 Shoulder to Overhead (115/80)

-Score each round separately

Video courtesy of Train FTW.

When doing the burpees, remember, “smooth is fast”.  Don’t try to sprint the burpees, just get to the floor efficiently, get back up efficiently and get air under the feet and clap above your head, then repeat.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Banded Bully Stretch – 1 Min per side

Spider-Man Lunge hold – 1 Min per side