WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side 1/4 Squat Hold + Pallof Press

5/side Single Leg Glute Bridge Up Off Of Medicine Ball

5/side Split Squat

Load the Split Squat as deemed fit in the Goblet Position. Focus on good positioning and activation in the Pallof Press.

1b) 10:00 – 24:00 – Every 2:00 x 7 sets:

Sets 1-4 (10:00 – 18:00) – 7-10 Kettlebell Front Rack Squat Complex

Sets 5-7 (18:00 – 24:00) – 20 Dumbbell Hamstring Curls Off Of Bench

For the Kettlebell drill you will move from standing to the bottom of a Front Squat. From that position you will step back with both legs to the Tall Kneeling Position. From there you will then step back to the bottom of the Squat, and finally stand out of the Squat. Start light and build each set as deemed fit. For the Hamstring Curls start light, focus on good activation and position.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 7-10 Banded Zercher Cyclist Squats

Pick a rep count/tension that allows you to focus on good range of motion and positioning.

1d) 36:00 – 45:00 – 9 minute AMRAP:

42 Mountain Climbers

21 Ring Rows

15 D-Ball On Shoulder Box Step-ups

Scale as needed. Alternate legs each rep on the D-Ball. Work to hold the ball on opposite sides from round to round.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 5-10 minutes Easy Warm-up

B – 30 minutes Max Calories

C – 5-10 minutes Easy Warm-up

Rest as needed between parts. Get after it and get in the pain cave.

3) Weightlifting – Prone Bench Rows: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

4) Gymnastics – Negative Chin-ups: 4 Reps Every 1:30 x 5 sets

Lower as slow as possible. If you have good pulling capacity, add loading to this with a Dumbbell.

5) Trunk – D-Ball bear Hug Hold: 3 sets of 1 minute

Rest 90 seconds between sets. Heavy as deemed fit.

6) Accessory – Alternating Dumbbell Hammer Curls: 3 sets of 20

Rest 90-120 seconds between sets.

7) Pre-Hab – 3-4 sets of:

10 Single Arm Banded Lat Press Downs (Laterally Facing)

10 Quad Hold Fire Hydrant

10 Alternating Single Leg Hip Thrust w/5 Second Negative

For quality, not for time.

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