WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

3 rounds of…

15 Air Squats

10 Band Pull-Aparts

3 Inchworm w/Push-up

Reminaing time…Ski/Bike/Row

Get yourself warm and your heart rate up. As always, if you’re in the gym 4-6 days/week this is a great day to approach at easy to moderate intensity.

1b) 12:00 – 27:00 – Every 1:00 x 15 sets:

Station 1  – Max Ball Slams

Station 2 – Max Dumbbell Floor Press

Station 3 – Max Calories Ski/Bike/Row

No reset between stations. Max reps at each station. Rotate stations every minute.

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

Station 1 – Max Single Arm Dumbbell Front Squat

Station 2 – Max Front Plank Hold

Station 3 – Max Calories Ski/Bike/Row

No reset between stations. Max reps at each station. Rotate stations every minute. Switch sides on the Dumbbell after 30 seconds.

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