WOD:

1a) Warm-up – Passive:

2 minutes/side Couch Stretch

2 minutes/side Pigeon Stretch

Stretch longer as needed, for 9 out of 10 people we have more time on our hands, use this as an opportunity to care for you body in the best way possible.

1b) Warm-up – Active – 3 rounds of:

10 Alternating Pause Bird Dogs

20 Reverse Lunges

30 Superman Arch-ups

Take your time, focus on position and activation, not speed.

2a) Strength/Volume Work – Every 4:00 x 5 sets:

10 Dumbbell 1 + 1/4 Front Squats

10/side Bulgarian Split Squats w/Pause @ Bottom

20 Abmat/Towel Sit-ups

For the 1 + 1/4 Squats make sure you’re not coming up to high on the 1/4 piece. For the Bulgarian Split Squats use your box or bench, a couch works well to if you don’t have one. If you’re not comfortable with this movement perform a traditional Split Squat. Pause in the bottom for a couple of second on each rep, perform all 10 reps on 1 side before switching to the other. If you don’t have an Abmat, fold up a towel and use that for your Sit-ups.

2b) Strength/Volume Work: 6 sets of 8 Alternating Medball Bear Hug Dead-Stop Reverse Lunge

Rest 60 seconds between sets. Alternate legs each rep. Use this more as positioning work than anything, this shouldn’t be super difficult. Stop Dead on the floor in the bottom on each rep, and really focus on getting those Glutes to fire as you stand.

3) Met-con – 3 sets of:

21-15-9 Wall Ball

42-30-18 Double-unders

5 minutes Rest between sets. One set consists of performing all 3 sets of each movement alternating between the two. If you don’t have Double-unders double the amount of reps to Single-unders.

4) Accessory – 4 rounds of:

30 seconds/side Side Plank Hold

30 second Front Plank Hold

30 seconds Sumo Stance Good Morning Hold

Rest as needed.

5) Additional Conditioning – Run or Machine:

A – 4×60 sec moderate pace w/ 60sec easy pace b/t intervals Rest 1:00 after all 4 rounds

B) 4×60 sec moderate pace w/45 sec easy pace b/t intervals Rest 1:00 after all 4 rounds

C) 4×60 sec moderate pace w/ 30 sec easy pace b/t intervals Rest 1:00 after all 4 rounds

D) 4×60 sec moderate pace w/15 sec easy pace b/t intervals

If you’re looking for additional conditioning work you can get after this.

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