WOD:

Session A:

1) Bike Erg:

A) 5:00 Easy

B) 4 sets of – 2:30 Moderate Left Leg Dominant + 2:30 Right Leg Dominant + 2000m @ 70% – Rest 3:00

Work for consistent paces/efforts on each respective piece.

Distance references if you are changing modalities HERE

Session B:

1) Deadlift:

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Rest 2-3 minutes between sets.

2) Dumbbell Farmers Front Foot Elevated Bulgarian Split Squat: 4 sets of 8/side

Rest 2-3 minutes between sets. Elevated 2-3″. Build as heavy as deemed fit.

3) Glute Ham Raise: 5 sets of 5

Rest 2-3 minutes between sets. Add load/assistance as needed.

4) Sandbag Carry: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

5) Swiss Ball Pike Ups: 5 sets of 10

Rest 90-120 seconds between sets.

6) Sled Drag: 6 x 50m

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

7) Reverse Hyper: 3 sets of 20

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

8) Every 5:00 x 4 sets:

50 Double-unders

20/15 Calories Assault Bike

20 Alternating Dumbbell Snatch 50/35

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