*Help Support Damon HERE

WOD:

Session A:

1) Run:

A) – 5 minute Easy Run

B) – 6 x 1000m/Rest 2 minutes – Perform in a 3 round wave of Easy>Moderate, Moderate, Moderately Hard

Maintainable paces across the two 3 round waves.

Distance references if you are changing modalities HERE

Session B:

1) Back Squat:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Double Kettlebell Front Rack Box Step-ups: 4 sets 0f 8/side

Warm-up as needed. Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Use a box that puts your knee and hip in line.

3) Belt Squats: 3 sets of 20

Rest 2-3 minutes between sets. Load as heavy as deemed fit.

4) Safety Bar Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Focus on positioning over load.

5) Reverse Hyper: 3 sets of 20

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

6) Hollow Rocks: 100 Reps

Break-up as needed.

7) Sled Drag: 400m @ Bodyweight

Smooth grinding pace. Focus on walking as flat footed as possible.

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