WOD:

1a) 0:00 – 10:00 – For Quality:

1 minute/side Pigeon Stretch

1 minute Glute Bridge-ups

1 minute/side Side Plank Hold

1 minute Poop Squat Hold

1 minute Dead Hang Pull-up Bar

3 minutes Ski/Bike/Row

Work your way through each position, focusing on quality of movement and position. As always, if you’re an athletes in the gym 4+ days/week this is a great day to approach at an Easy to Moderate intensity to focus on getting your body recovered for the rest of the training days in the week.

1b) 13:00 – 45:00 – Every 2:00 x 16 sets:

Station 1 – 15/12 Calories Ski/Bike/Row + Max Slider Mountain Climbers

Station 2 – 15/12 Calories Ski/Bike/Row + Max Medball Russian Twists

Station 3 – 15/12 Calories Ski/Bike/Row + Max Dumbbell Plank Rows

Station 4 – 15/12 Calories Ski/Bike/Row + Max Air Squats

There is no transition periods in this, this is one continuous 32 minute piece. Approach at appropriate intensity based on the stimulus you’re looking for in your day’s training/exercise.

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