WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Squat Hold + Alternating Reach Overhead

10 Glute Bridge Ups

10 Back Squats

Use a PVC or Barbell for the Back Squats depending on what’s appropriate for you as an athlete.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

3 Pause Landmine Squats +

3 Landmine Squats

Start at a moderate load and build each set as deemed fit. Hold the Pause Squats for 2-3 seconds each rep.

1c) 25:00 – 45:00 – AQAP:

10 Ball Slams

15 Burpee Box Jump Overs

20 Ball Slams

15 Burpee Box Jump Overs

30 Ball Slams

15 Burpee Box Jump Overs

40 Ball Slams

15 Burpee Box Jump Overs

50 Ball Slams

15 Burpee Box Jump Overs

Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 5-10 minutes Easy Warm-up

B – 8 sets of:

• 1 minute Moderate @ Damper 5 – Seated

• 10 seconds Sprint @ Damper 10 – Standing

• 20 seconds Hard @ Damper 8 – Standing

• 30 seconds Moderate @ Damper 5 – Seated 

• 1 minute Easy @ Damper 1 – Seated

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. No rest between sets on Part B.

3) Weightlifting – Tall Power Clean: 3 Reps Every 1:00 x 10 sets

Keep it light and focus on being quick.

4) Trunk – GHD Side Bends: 5 sets of 15/side

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

5) Accessory – Alternating Single Leg Barbell Romanian Deadlift: 4 sets of 16 

Rest 90-120 seconds between sets. Focus on positioning over load.

6) Accessory – Safety Bar Good Mornings: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

7) Accessory – Single Leg Reverse Hyper: 4 sets of 10/side

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

8) Pre-Hab – 3-4 sets of:

5/side Hip Cars

10 Alternating Bird Dog With Band Resistance

15 Tall Kneeling Banded Hip Hinge

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