WOD:

1) Every 3:00 x 7 sets:

5 Bench Press +

15 Sumo Kettlebell Deadlifts +

30 seconds Hard Assault Bike

+

15 Band Pull-Aparts

Build as heavy as deemed fit on the Bench Press. Deadlift weight keep fixed and moderate, treat this as an accessory movement. Push the bike hard. This shouldn’t take much more than 90 seconds. Perform the Pull-Aparts during your rest time.

2) 9 minute AMRAP:

3 Rope Sit-to-stand

18 Alternating Lunges

Extra Work:

3) Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load as deemed fit.

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