*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM

**Help Support Damon HERE

WOD:

Session A:

1) Assault Bike:

A) – 5 minutes Easy

B) – 4 x 10:00 minutes of 1 minute @ Goal 10 minute Test Wattage/1 minute @ 50% Wattage – 3 minutes Rest

Example for this, your goal 10 minute Assault Bike Test Wattage is 400 watts. So this is 4 sets of 5 x 1:00 @ 400 Watts/1:00 @ 200 Watts. Rest 3 minutes between sets.

Distance references if you are changing modalities HERE

Session B:

1) Front Squat:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Front Foot Elevated D-Ball Bear Hug Reverse Lunge: 4 sets of 8/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Use a 3-4″ riser for these.

3) Cable Pull Throughs: 3 sets of 30

Rest 2-3 minutes between sets. Focus on position/activation over loading.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible

5) Front Plank: Accumulate 5 minutes

Keep track of time and attempts to complete.

6) Sled Drag: 400m @ Bodyweight

Smooth and steady. Focus on walking through your heels.

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