WOD:

1) Ski Erg: 10 sets of

1 minute Easy

1 minute Moderate

1 minute Hard

1 minute Rest

Consistent pacing/output across all rounds.

2) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets

Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole.

3) 2 Pause Back Squats + 3 Back Squats: Every 3:00 x 3 sets

Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole.

4) 3 rounds for Max Reps:

1:30 Calories Ski/Bike/Row

1:00 Pistol Squats

:30 Hang Power Cleans 135/95

1:00 Rest

This is a 3 minute Round, followed by 1 minute Rest.

5) Axle Bar Front Rack Lunge: 4 sets of 8/side

Rest 2-3 minutes between sets. Heavy as possible.

6) Single Leg Good Morning: 4 set of 10/side

Rest 90-120 seconds between sets. Focus on positioning over load.

7) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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