WOD:

1) Every 3:00 x 7 sets:

5/side Kettlebell Suit-Case Deadlift +

50ft Heavy Sled Push +

30 second Hollow Hold

Pick weights, output, etc. that you can maintain for all 7 cycles of this. While these sets aren’t for time, move with intent from one movement to the next.

2) 12 minute AMRAP:

15 Box Jump Overs 24/20

12 Kettlebell Swings 35/26

9 Front Squats 65/45

Extra Work:

3) Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. No load needed, focus on activation and position. Perform all reps on 1 side before switching to the other.

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