WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 1-2/side Kettlebell Turkish Get-up

Work light if you’ve never done these before. If you’re doing multiple reps perform both reps on 1 side and then switch to the other.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 5/side Half Kneeling Kettlebell Strict Press

Perform all reps on 1 side before switching to the other.

1c) 10:00 – 19:00 – Every 1:30 x 6 sets:

5 Banded Lat Press Downs

10 Wide Ring Rows

15 Mountain Climbers

Move with intent from one movement to the next. Focus on position and movement patterns.

1d) 20:00 – 30:00 – Every 2:00 x 5 sets:

3 Halting Sumo Stance Deadlifts +

10 Banded Face Pulls

Build as heavy as deemed fit. Halt at the knee for 3 seconds on each rep. Pull each rep from a dead stop.

1e) 30:00 – 40:00 – 10 minute AMRAP:

10 Push-ups

15 Box Jump Overs 24/20

20 Kettlebell Swings 35/26

Extra Work:

2) Dumbbell Cuban Press: 5 sets of 5

Rest 90-120 seconds between sets. Focus on position over loading.

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