WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Cat/Cows

10 Alternating Lunges

15 Banded Good Mornings

Take your time and focus on good range of motion and activation.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Pause Back Squats

Work to start around 60% of your 1RM to heavier and build from there. Hold the bottom position for 3 seconds on each rep. Establish a heavy set for the day.

1c) 20:00 – 26:00 – Every 1:00 x 6 sets: 5/side Front Foot Elevated Goblet Split Squats

Use choose the elevation. You can increase the difficulty of the movement each set by either increasing loading, or better yet, increasing the riser to bring you through a greater range of motion.

1d) 31:00 – 45:00 – 14 minute AMRAP:

100 Double-unders

30 Back Squats 135/95

100 Double-unders

40 Dumbbell Box Step-Overs 50/35 @ 24/20

100 Double-unders

20 Dumbbell Front Squats 50/35

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run:

A – 1 mile Easy Warm-up

B – Every 4:00 x 8 sets – 400m @ Moderate Effort

C – 1 mile Easy Cool-down

Rest as needed between parts. There should be no high intensity in this piece today.

3) Gymnastics – Bottom of Pistol Hold: 20 seconds/side Every 1:00 x 7 sets

Scale time domain as needed. Add load in the Goblet position if this is an easy position for you to hold.

4) Trunk – Hollow Rocks: 100 Reps

Break-up as needed.

5) Posterior Accessory – Hip Extension Hold: 5 sets of 45 seconds

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

6) Reverse Hyper: 5 sets of 8

Rest 90-120 seconds between sets. Perform these lights with an emphasis on a controlled negative back down on every rep.

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