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WOD:

1a) Every 2:00 x 6 sets – Dumbbell Front Squat:

Set 1 – 12 Dumbbell Pause Front Squats

Set 2 – 9 Dumbbell Pause Front Squats

Set 3 – 6 Dumbbell Pause Front Squats

Set 4 – 12 Dumbbell Pause Front Squats

Set 5 – 9 Dumbbell Pause Front Squats

Set 6 – 6 Dumbbell Pause Front Squats

Warm-up as needed. You should be building loading through each set through the 3 set cycle. Pause in the bottom of the Squat for 2-3 seconds one each rep. After each Front Squat set is done, perform 10-15 un-loaded Sumo Stance Good Mornings.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 1o Alternating Single Arm Kettlebell Front Rack Deficit Reverse Lunge

Pick a moderate weight that you can maintain for all sets. This is a lot of squatting volume so don’t feel the need to crush yourself. Stand on a plate/box, anywhere from 1-6″ depending on your flexibility. Switch sides of the Kettlebell after 5 reps.

1c) 19:00 – 23:00 – 4 minute AMRAP:

5/side Kettlebell Windmills

20 Hollow Rocks

AMRAP for quality not for speed. Take your time. Perform Windmills all on 1 side, then switch to the other.

2) 4 rounds for Max Reps:

40 seconds Ski/Bike/Run/Row

20 seconds Rest

40 seconds Air Squats

20 seconds Rest

Get after it and go hard. Max Reps at each station.

Extra Work:

3) Seated Tempo (0.3.3) Single Leg Hamstring Curl: 5 sets of 10/side

Rest 90-120 seconds between sets. Focus on position and activation over loading/tension.

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

Part 2