WOD:

1) Bike Erg: 8 sets

3:00 Easy Wattage

:30 +50 Watts

:30 +50 Watts

:30 +50 Watts

:30 +50 Watts

This is one continuous 40 minute piece. Example pacing would be 150 watts, 200 watts, 250 watts, 300 watts, 350 watts.

2) Every 3:00 x 5 sets: 3 Pause Front Squats + 5 Front Squats

Warm-up as needed. Start around 60% of your 1RM Squat. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep.

3) Every 3:00 x 3 sets: 3 Pause Back Squats + 5 Back Squats

Start around 60% of your 1RM. Build as heavy as deemed fit.

4) 10 minute AMRAP:

30 Bar Facing Burpees

20 Power Cleans 135/95

30 Bar Facing Burpees

10 Power Cleans 185/135

30 Bar Facing Burpees

Max Power Cleans 225/155

Scale as needed so you get to the final bar.

5) Double Kettlebell Front Rack Lunge: 4 sets of 8/side

Rest 2-3 minutes between sets. Alternate legs each rep.

6) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

7) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE