WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

1 minute/side Banded Lat/Tri Stretch

Then AMRAP…

10 Alternating Quad Stretch

10 Alternating Toe-ups

10 Alternating Cossack Lunges

10 Pause Air Squat w/Small Plate In Front

Get your legs active and your hips open, lots of squatting patterns today.

1b) 12:00 – 24:00 – Every 3:00 x 4 sets:

12 Non-Stop Dumbbell Front Squats

+

10 Jumping Medball Squats

+ 

Remaining Time Easy Pace Box Step-ups

For the Non-Stop squats these are performed with NO pausing at the top of the movement, be strict on this and only work as heavy as you can maintain that. Upon completing the Front Squats immediately transfer to the Jumping Medball Squats. Medball should be light with an emphasis on range of motion in the bottom of the Squat and the Jump at the top. Remaining time can either be rest or Box Step-ups at an easy pace depending what you’re after.

1c) 24:00 – 32:00 – Every 1:00 x 8 sets: 6 Alternating Medball Reverse Lunges @ Tempo (2.0.0)

Slow on the way down then quick turn-around and explosive on the way up. Alternate legs each rep.

1d) 37:00 – 45:00 – AQAP:

55 Single Arm Dumbbell Overhead Alternating Lunges

45 Box Jumps

35/30 Calories Ski/Bike/Row

Get after it and go hard given this is a quicker workout. Be smart, and careful with the Box Jumps knowing your legs and “jump” are going to be a bit fatigued.

Accessory:

2) Monostructural Conditioning – 60 minute AMRAP:

2k Bike Erg

25 Lateral Bar Hops

1:00 Plank Hold

800m Run

100ft D-Ball Carry

Have fun, grind it out at a steady pace.

3) Gymnastics – Negative Pistols on Box: 5 sets of 5/side

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

4) Trunk – GHD Sit-up Hold: 3-5 sets of 20-30 seconds

Rest 60 seconds between sets. Add load as deemed fit.

5) Posterior Accessory – Hip Thrusts: 4 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit.

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