WOD:

1a) Warm-up – Passive:

2 minutes/side Couch Stretch

2 minutes/side Pigeon Stretch

Stretch longer as needed, for 9 out of 10 people we have more time on our hands, use this as an opportunity to care for you body in the best way possible.

1b) Warm-up – Active – 3 rounds of:

10 Alternating Pause Bird Dogs

20 Reverse Lunges

30 Superman Arch-ups

Take your time, focus on position and activation, not speed.

2a) Strength/Volume Work – Every 3:00 x 5 sets: 12 Pause Squats

Perform these with a 5 second pause in the bottom. If you have household items to can add load, bag of dog food, some cans, water jug, whatever. This is a great opportunity to work on your Squat quality and your bottom position. You could also perform these as Wall Therapy Squats. The best athletes in the world can make this hard with no loading at all, so can you.

2b) Strength/Volume Work – Every 2:00 x 5 sets: 10/side Pause Single Leg Romanian Deadlifts

Perform these all on 1 side, then switch to the other. You can add loading with a household item or do this with just bodyweight and focus on your engagement and balance. Hold the bottom position for 2-3 seconds each rep.

3) Met-con – 3 sets of 5 minute AMRAP – 1 minute Rest:

9-6-3 Burpees

18-15-12 Jumping Air Squats

100-75-50 Single-unders

This is 3 x 5 minute AMRAP’s with 1 minute Rest. Pick-up where you left off after resting. Once you get through 50 Single-unders go back to the start.

4) Accessory – 4 rounds of:

20 Hollow Rocks

20 seconds Hollow Hold

Rest as needed.

5) Additional Conditioning – Run or Machine:

A – 4×60 sec moderate pace w/ 60sec easy pace b/t intervals Rest 1:00 after all 4 rounds

B) 4×60 sec moderate pace w/45 sec easy pace b/t intervals Rest 1:00 after all 4 rounds

C) 4×60 sec moderate pace w/ 30 sec easy pace b/t intervals Rest 1:00 after all 4 rounds

D) 4×60 sec moderate pace w/15 sec easy pace b/t intervals

If you’re looking for additional conditioning work you can get after this.

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