WOD:

1a) 0:00 – 10:00 – 5 sets of 1:30 ON/:30 Active Recovery: Ski/Bike/Row/Run

Start the first set at an easy pace and build the ON pace each set. As always if you’re in the gym 4-6 days/week this is a great day to take at an easy-to-moderate intensity.

1b) 14:00 – 39:00 – Every 1:00 x 25 sets – Max Reps:

Station 1 – Dumbbell Box Step-ups

Station 2 – Kettlebell Sumo-Deadlift High-Pulls

Station 3 – Slider Mountain Climbers

Station 4 – D-Ball Bear Hug Hold

Station 5 – Rest

Max reps at each station. No built in transition.

1c) 40:00 – 45:00 – 5 minute AMRAP:

30 second Hollow Hold

20 Abmat Sit-ups

10 V-Ups

Focus on clean, tight positions.

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