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WOD:

1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10/side Dumbbell Front Squats

Warm-up as needed. Perform 10 Squats hold the Dumbbell on one side, then another 10 holding the Dumbbell on the other side. During your rest period perform 10 Banded Clam Shells on each side. Build  as heavy as deemed fit.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Rear Foot Elevated Split Squat w/Medball

Perform this with a Medball in the Bear Hug Position. This isn’t a Bulgarian Split Squat, we’re just looking for your rear foot to be elevated 2-4″, use a plate. Perform all 5 reps on one side before switching to the other. Use a moderate load as this is a lot of volume.

1c) 19:00 – 23:00 – 4 minute AMRAP:

10/side Kettlebell Suitcase Deadlifts

20 Mountain Climbers

AMRAP for quality, not for time. Use this almost as warm-up Prep for your workout. Perform all Deadlifts on one side before switching to the other.

2) 3 rounds AQAP:

20 Kettlebell Deadlifts 70/53

25 Abmat Sit-ups

30 Air Squats

Scale as needed.

Extra Work:

3) D-Ball Bear Monster Walk w/Mini Band Around Knees: 6 x 100ft

Rest 90-120 seconds between sets. Basically a Monster Walk while holding onto a ball. Focus on position and activation, not speed.

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