WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

:45 Second Low Plank Hold

20 Supinated Banded Pull Aparts

15 Arch Ups

20 Banded Good Mornings

Work your way through at a warm-up pace focusing on good position and activation. As always, if you are in the gym 4-6 days/week, treat this as an Active Recovery day performing the work at Easy-to-Moderate efforts.

1b) 15:00 – 45:00 – Every 1:00 x 30 sets:

Station 1 – 40 seconds Calories Ski/Bike/Row

Station 2 – 5-10 Strict Knees-up or Toes-to-bar

Station 3 – 20 Box Jumps

Station 4 – 20 Alternating Bent Over Dumbbell Piston Row

Station 5 – 40 seconds Hollow Rocks

Work for maintainable efforts through all 6 rounds. Scale as needed.

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