WOD:

1) Every 2:00 x 7 sets:

3 Sumo Deadlifts

+

20 second Assault Bike Sprint

Warm-up as needed. Start around 60% of your 1RM, reference last week for loading. Hit the bike hard, even if it means you’re not able to lift as much.

2) Every 1:00 x 6 sets:

10 Hip Thrusts

Perform with no loading. Focus on a hard contraction at the top.

3) AQAP:

100 Heavy Rope Single-unders

30 Ring Rows

100 Heavy Rope Single-unders

45 Push-ups

100 Heavy Rope Single-unders

90 Air Squats

Extra Work:

4) Band Pull-Aparts: 100 Reps

Not for time. Switch between over and underhand every 10 reps.

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