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WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Inchworm + Push-ups 

20 Band Pull-Aparts

Use this to get extra warm, stretch things out, and as an opportunity to work on your Push-ups in a slower fashion. Switch between over and underhand after 10 reps on each set of the Pull-Aparts.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 10-15 Double Kettlebell Deadlift

Emphasize speed off the floor and finishing extension aggressively. Set dead on the floor each rep.

1c) 10:00 – 15:00 – 5 minute AMRAP:

5 Push-ups

10 Ball Slams 40/30

Scale as needed.

1d) 15:00 – 20:00 – Every 1:00 x 5 sets: 25-50ft Kettlebell Marching Romanian Deadlift

Ideally use the same load as Part B.

2) 9 minute AMRAP:

10 Knees-up

15 Medball Squats 30/20

50 Heavy Rope Single-unders

Scale as needed. Ball held in the Bear Hug position.

Extra Work:

2) Seated Nuetral Grip Cable Row: 4 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