WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Single Arm Table Top Up/Downs + Rotation

5 Front Squats

5 Strict Press

5 Clean Pulls

Use a PVC Pipe or Barbell based on what you’re comfortable for the warm-up.

1b) 10:00 – 30:00 – Every 5:00 x 4 sets:

20/15 Cals Cardio

21 Box Jumps

15 Dumbbell Front Squats

9 Push-ups

Pick a loading for the Dumbbells that is difficult to perform unbroken. Keep your Push-up position tight and focus on trying to get every rep as clean as possible.

1c) 35:00 – 45:00 – 10 minute AMRAP:

50 Single-unders

12 Ring Rows

9 Dumbbell Shoulder-to-Overhead

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – Every 1:00 x 10 sets – 10/8 Calories

B – 5 x 5000m – Rest 3 minutes

C – 5-10 minutes Easy Cool-down

Rest as needed between each part. For Part A, start at a pace that takes around the entire minute to finish the calories. Increase the tempo each round finishing at an effort a bit above what you’re looking to hold on the 5000m repeats.

3) Weightlifting – Every 2:00 x 7 sets:

1 Pause Back Squat +

2 Back Squats

Start around 60% of your 1RM. Build as heavy as deemed fit.

4) Gymnastics – Rope/Towel Pull-ups: 7 sets of 5

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

5) Trunk – Strict Single Leg Alternating Toes-to-bar: 4 sets of 12

Rest 90-120 seconds between sets.

6) Accessory – Tall Kneeling Kettlebell Bottoms-up Press: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on position and control first, loading second.

7) Accessory – Single Arm Kettlebell Rows: 5 sets of 5/side

Rest 90-120 seconds between sets. 5 heavy working sets, ideally by the 5th rep you’re having to use a little hip action to help complete the rep.

8) Accessory – Belt Squat Machine Marching: 5 minutes

Use a loading that allows you to march consistently for 5 minutes.

9) Pre-Hab – 4 rounds for Quality:

10 Single Leg Glute Bridge-ups w/Pause @ Top

5/side Hip C.A.R.

10 Alternating Hip 90/90 Stretch

10) Pre-Hab – 4 rounds for Quality:

15 Negative Elbow On Knee External Rotation

10 Negative Banded Pull-Aparts

5/side Alternating Shoulder Plank Tap w/3 second Pause

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