Warm Up
2:00 minute Echo Bike
1:00/1:00 Active Scorpion Stretch
:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 Alternating Active Pigeon Stretch
Then
3 Round
5 strict press empty Bar
5 empty bar good mornings
5 empty bar cossack squats
Strength
8 Min EMOM
5 Strict press starting at 60 percent and moving up if you want to
Wod
“Panic at the Disco”
For Reps:
5 Sets
3:00 On/1:00Off
8-10-12-14…
Calorie Echo
Deadlift
Abmat Sit-Ups
Barbell:185/125lb,84/57kg
*Women start at 6 Calories and increase by 2 each round
Score=Total Rounds+Reps
**pick up where you left off each round
Goal: 6 Rounds
Score: Rounds + Reps
Stimulus: Posterior Chain / Core
RPE: 7/10
Athlete Strategy, Workout Flow and Notes
The workout will build from round to round and we are making our way up the rep ladder with the focus on developing our posterior chain and midline. Watch out for the bike, as it will get sneaky hard here today. The focus on this one will be to keep the bike moderate to allow for a good transition into the Deadlifts and then breath through the sit-ups. Abmat sit-ups are sneaky and will end up really taxing the midline. If you have never gotten an ab pump before this is the style of workout that will definitely get you there.
Recovery
PRVN Mobility #10– click on the names to see demo videos
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch