WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 5 Inchworm + Push-up

Station 3 – 5 Strict Press + 5 Push Press + 5 Split Jerk

Use a Barbell or PVC Pipe for warm-up based on your skill/strength level.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

Station 1 – 3 Push Press

Station 2 – 10 Dumbbell Floor Press

Alternate between the two movements for 5 sets of each. Start at a moderate load and build as heavy as deemed fit.

1c) 20:00 – 29:00 – Every 1:30 x 6 sets: 5/side Kettlebell Windmills

Take your time and focus on position over loading. This movement provides a great indication of full body mobility as well as shoulder stability. Perform all reps on 1 side before switching to the other.

1d) 33:00 – 45:00 – 12 sets of :40 ON/:20 OFF – Max Reps:

Station 1 – D-Ball Over the Shoulder 70/50

Station 2 – Push-ups

Station 3 – Ski/Bike/Row

Max reps on each station. Rotate through the 3 stations for 4 cycles.

Accessory:

2) Monostructural Conditioning – Assault Bike – Every 6:00 x 6 sets:

0:00 – 1:00 – 10/6 Calories

1:00 – 3:00 – 20/15 Calories

3:00 – 6:00 – 30/24 Calories

No rest between sets. You pace as deemed fit.

3) Weightlifting – Push Jerk: 4 sets of 20

Goal here is barbell cycling. Focus on quality of movement not load.

4) Gymnastics – Wall Facing Strict Handstand Push-ups: “X” Reps Every 1:00 x 7 sets

Pick a quantity of reps you can maintain unbroken for all 7 sets.

5) Trunk – Band Resisted Kettlebell Plank Hold: 4 sets of 1 minute

Rest 90-120 seconds between sets.

6) Accessory – Dumbbell Skull Crushers: 4 sets of 20

Rest 90-120 seconds between sets.

7) Pre-Hab:

3 sets of

– 10 Single Arm Scapula Push Ups

– 10 Cat/Cow

1 set of 2 Minute Per Station

– Station 1 – Samson Stretch

– Station 2 – Pancake Stretch

– Station 3 – Barbell Roll Quads (R/L)

For quality, not for time.

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