WOD:

1) Double Dumbbell Squat Stance Deadlifts: 15 Reps Every 2:00 x 4 sets

Perform in your Squat Stance with the Dumbbell between the legs. Range of motion standard is one head of the Dumbbell to floor. Load moderate to moderately difficult. Keep your hands centered on the handle to work your grip strength, don’t offset and let them “hang” with your hands up against the Dumbbell head.

2) Kettlebell Suit-case Deadlifts: 10/side Every 2:00 x 4 sets

Load as deemed fit. Focus should be on position and staying square, not load.

3) Hip Extension: 20 Reps Every 2:00 x 4 sets

Add load as deemed fit.

4) Medball Hamstring Curls: 15 Reps Every 2:00 x 4 sets

Keep the weight light, focus on a tight squeeze on the ball as well.

5) Farmers Carry: 5 x 100m

Rest 90 seconds between sets. Use a load that allows you to move unbroken with another 25-50m still in the tank.

6) Run: 30 minutes @ Moderate Pace

Focus on your tempo, foot work, and positioning. Be smooth!

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