WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Inchworm + Push Up

10 Air Squats 

15 Kettlebell Romanian Deadlifts

Smooth and clean positions, use the squat as a dynamic stretch and focus on pushing your depth to open up your hips and back.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

2/side Kettlebell/Dumbbell Turkish Get-up

+

15 Russian Kettlebell Swings

Pick a weight you can maintain for the 5 sets for the Swings. For the Get-ups start with a comfortable load and build loading as deemed fit. Perform both reps on one side for the Get-up and then transition to the other side.

1c) 20:00 – 29:00 – Every 1:30 x 6 sets:

Station 1 – Glute Bridge Up Hold w/Mini Band + 30 Alternating Marching Steps

Station 2 – 20 Dumbbell Romanian Deadlifts w/2 second Pause In Bottom

Focus on good positioning and tight holds. Emphasis here should be positioning and activation, loading shouldn’t be anything too demanding. Mini-Band should be around the Knees, from the Glute Bride-up Hold march, picking up one foot at a time and alternating back and forth.

1d) 34:00 – 45:00 – 11 minute AMRAP:

5 Burpees

10 Wall Balls

Stimulus for this workout is steady state constant tempo, with minimal transition/rest time between movements. Don’t go out too hot, focus on constantly moving on your Burpees, you can always crawl to the floor. Use a loading for the Wall Balls that you feel confident you can hold onto for unbroken sets.

Accessory:

2) Monostructural Conditioning – Row: 1K Time Trial

Warm-up appropriately. Have fun!

3) Secondary Met-con – 5 rounds AQAP:

400m Run

10/side Single Arm Dumbbell Overhead Squat 70/50

Scale as needed. Dumbbell loading should allow for unbroken sets without having to put the weight down when transitioning, we want to keep the tempo up on this workout.

4) Olympic Lifting – Clean Pull: 3 sets of 5 @ 90%>

Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor each rep, repositioning your hips and start position. Build load as deemed fit.

5) Gymnastics – Banded Rope Rows: 10 Reps Every 2:00 x 5 sets

Feet should be on a 20″ Box. Use pins and a band to setup resistance. Set resistance appropriately so you can perform 5 sets of unbroken reps…this is likely no resistance if you aren’t a strong puller.

6) Trunk – 5 rounds for Quality:

10 Hip Extensions

10 GHD Sit-ups

Not for time, but focus on moving through the 10 reps at a steady state with minimal transition time between the two.

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