WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Cat/Cow

15 Banded Good Morning

5/side Bird Dog

10 Empty Barbell Deadlift or Kettlebell Deadlifts

Take your time and get things moving and your low back and hamstrings primed and ready to go.

1b) 12:00 – 27:00 – Every 3:00 x 5 sets:

8 Double Kettlebell Deadlifts

+

16 D-Ball Bear Hug Alternating Reverse Lunges

+

24 Banded Hamstring Curls

Perform this as a superset moving from one movement to the next with minimal transition time. For the Hamstring Curls focus on good activation and contraction.

1c) 27:00 – 32:00 – Every 1:00 x 5 sets: 12 Dumbbell Stiff Leg Deadlift

Focus on position over loading. Keep the leg completely straight and knee locked out.

1d) 36:00 – 45:00 – 9 minute AMRAP:

10/side Single Arm Dumbbell Hang Power Clean + Push Press

15 Tuck Jumps

50 Heavy Rope Single-unders

For the Hang Clean + Push Press perform all reps on 1 side before switching to the other. Scale as needed.

Accessory:

2) Secondary Conditioning – Assault Bike: 10 sets of 1 mile

Rest 2 minutes between intervals. Work for consistent, hard efforts.

3) Olympic Lifting – Snatch Grip Sotts Press: 5 sets of 5

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

4) Gymnastics Conditioning – 12 minute AMRAP:

3/2 Peg Boards

20/15 Calories Ski Erg

Scale as needed.

5) Trunk – Banded Anti-Rotations: 3 sets of 15/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Walking Lunges: 400m

Not for time. Focus on position and activation. Take your time, perform at a conversational pace.

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