WOD:

Session A:

1) Box Speed Squats: 5 sets of 5 @ 50-60%

Rest 2-3 minutes between sets. Setup your box right around parallel. Focus on getting that hip open as quick as possible.

2) Kettlebell Goblet Squats w/Heels Elevated: 3 sets of 10

Rest 2-3 minutes between sets. Stand with your heels on a 2″ riser. Build as heavy as deemed fit.

3) Single Leg Balance Work: 4 sets of 30 seconds/side

Rest as needed between sets. Find something that is tough for you to balance on 1 foot. Perform this barefoot.

4) 3 sets of:

21 V-Ups

15 Hollow Rocks

9/side Side Plank Dips

For quality, not for time.

5) Row: 3 x 1200m

Rest 3 minutes between intervals. Perform at the same exact pace as last week.

6) Inversion Table: 5 minutes

Hang in the inversion table for 5 minutes, break it up as needed.

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