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WOD:

1) Sled Drag: 50m Every 1:00 x 7 sets

Pick a weight you can complete in about 30-40 seconds. Focus on walking through your heels and getting as much Glute and Hamstring engagement as possible.

2) Dumbbell Kneeling Split Singe Arm Press: 3/side Every 1:00 x 7 sets

Pick a moderate weight. Focus on maintaining a tight, strong position. Build as heavy as deemed fit. Perform all reps on 1 side before switching to the other.

3) Single Leg Lateral Hurdle Hop: 5/side Every 1:00 x 7 sets

Start as low as a crack on the floor, build as high as deemed fit. Perform all reps on 1 side before switching to the other.

4) 4 rounds for Max Reps:

40 seconds Ski/Bike/Row

20 seconds Rest

40 seconds Ball Slam 40/30

20 seconds Rest

40 seconds Burpees

20 seconds Rest

Extra Work:

5) Ring Push-ups: 4 sets of 10-15 reps

Rest 2-3 minutes between sets. Add load if able.

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