WOD:

1a) Warm-up – Passive:

1 minute/side Lateral Lunge Hold

1 minute Hands Behind Back Wall Lat Stretch

1 minute Table Top Hold

Take your time working into positions and spend more time as needed in any of the positions.

1b) Warm-up – Active – 3 rounds of:

10/side Alternating Quad Stretch

10/side Alternating Scorpions

10 Tuck Crunches

Focus on positions and quality of movement, not speed.

2a) Strength/Volume/Rep Work – 10 minute AMRAP:

30 second Active Squat Hold w/Household Item

10 Single Leg Glute Bridge-ups w/Pause

10 Tuck Crunches w/Pause

Focus on positions, holds, and activation throughout the movements.

2b) Strength/Volume/Rep Work – 20 sets of :40 ON/:20 OFF:

Station 1- Table Top Hold + Alternating Hamstring Curls

Station 2- Slider Plank Jacks With Sliders

Station 3- Prone Swimmers With Sliders

Station 4- Courtsy Lunge With Sliders

This should get our breathing and working, but isn’t a Met-con. Focus on quality of movement, range of motion, and activation of muscles during each movement.

3) Gymnastics/Skill – 5 sets of: 30 seconds/side Side Plank Hold

Goal is to perform this with no rest anywhere, keeping switching back and forth from one side to another. Keep the hips in and stacked, focus on maintaining a nice straight body.

4) Met-con – Every 5:00 x 4 sets:

30 Calories Machine

30 Body Saw Sliders

30 Jumping Lunges

Body Saw Sliders are elbow plank position, feet on sliders and rock back and forth. Scale as needed so you get around 1 minute of Rest.

5) Secondary Conditioning – Machine or Run:

A) 10 Minute Warm Up – Slowly get your heart rate up

B) 5×3 Minutes Max Distance -2 Minutes Rest Between

C) Complete the highest amount of meters from B for time.

D) 5 Minute Cool Down

For Part B focus on max output with a focus on maintainable output across the 5 sets.

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

Warm-up

Body

Move

Sport

Optional Cardio

Workout Demo + Post Workout Thoughts