WOD:

1) Every 1:30 x 7 sets:

5 Hurdle Jumps

+

30 second D-Ball Bear Hold

Work to build your height on the Hurdle Jumps. Reset between each Hurdle Jump. Pick a difficult but maintainable weight for the D-Ball Holds.

2) Every 1:30 x 7 sets:

50ft/side Single Arm Farmers Carry

+

30 second Front Plank Hold

Work as heavy as possible on the Farmers Carry. Focus on keeping a Hollow Position in your Plank Hold.

3) 10 minute AMRAP:

15 Dumbbell Front Squats 25/15

12 Knees-up

9 Burpee-to-target

Extra Work:

4) Standing Flat Bar Cable Press Down: 4 sets of 12-15 reps

Rest 90-120 seconds between sets. Focus on activation of the lats over load.

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