*Gym Update HERE

WOD:

Session A:

1) Every 4:00 x 5 sets:

1 minute Double Kettlebell Front Rack Hold 53/35 +

50ft Double Kettlebell Front Rack Walking Lunge 53/35

Perform this as a complex, hold for 1 minute, then go directly into the lunges.

2) Single Arm KB Overhead Bulgarian Split Squat: 7 sets of 5/side

Rest 90 seconds between sets. Focus on position first, loading second.

3) 3 rounds for Max Reps:

1 minute Calories Ski/Bike/Row/Run

1 minute Pistol Squats

1 minute D-Ball Over the Shoulder 150/100

1 minute Rest

Scale as needed.

4) 6 rounds of:

20 Hollow Rocks

10/side Kettlebell Side Bends

Position first, speed second.

5) Dog Sled Push: 4 sets of 75ft

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

6) Single Leg Reverse Hyper: 4 sets of 10/side

Rest 90-120 seconds between sets.

Session B:

1) Every 6:00 x 5 sets:

25/20 Calories Assault Bike

500/450m Row

15/10 Calories Assault Bike

Hard, but maintainable efforts.

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