WOD:

1a) 0:00 – 12:00 – 12 sets of :40 ON/:20 OFF:

Station 1 – Ski/Bike/Row/Run

Station 2 – Single Arm Kettlebell/Dumbbell Overhead Hold (Switch @ 20 seconds)

Station 3 – Glute Bridge Hold w/Medball in Floor Press Support

Build the pace on the machine each round as deemed fit to increase intensity and warm-up. As always if you train 4-6 days/week use this as an Active Recovery day to move around and help your body feel better for tomorrow.

1b) 15:00 – 25:00 – 10 minute AMRAP:

10/side Kettlebell/Dumbbell Suitcase Deadlifts

10 Tall Kneeling Ball Slams

10/side Single Leg Tuck Crunches

60 Alternating Single Leg Single-unders

Focus on positions and quality of movements, don’t feel the need to race through this. AMRAP for quality not for speed.

1c) 27:00 – 45:00 – Every 9:00 x 2 sets:

1000m Row/Ski or 2000m C2 Bike or 2400m Assault Bike or 800m Run

30 Squat Thrusts-to-Plate

30 Russian Kettlebell Swings

Use a loading for the Kettlebell Swing that is challenging but that you can swing unbroken. 

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