WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

5/side Lunge Hold + Reach Overhead

5 Table Top up/downs with pause

5/side Single Leg Pause Glute Bridge Ups

50 Single-unders

Get some blood flowing and get yourself ready to Squat.

1b) 11:00 – 26:00 – Every 1:30 x 10 sets:

5 Pause D-Ball Squats

+

3 D-Ball Squats

Pause just above Parallel on the way down and hold for 5 seconds before continuing to the bottom of the rep. Same weight, and no dropping the ball between the 5+3, perform this as a complex. Build as heavy as deemed fit.

1c) 26:00 – 34:00 – Every 1:00 x 8 sets:

Station 1 – 10 Medball Good Morning

Station 2 – 10 Alternating Single Leg Medball Romanian Deadlifts

Pick a loading and stick with it. Focus on position and activation for loading.

1d) 38:00 – 45:00 – 7 minute Up Ladder:

4 Dumbbell Front Rack Lunges

50 Single-unders

Workout is performed as 4+50, 8+50, 12+50, 16+50 and so on until 7 minutes is up.

Accessory:

2) Monostructural Conditioning – Ski Erg: 2K Time Trial

Get after it!

3) Olympic Lifting – Clean from Riser: 1 Rep Every 1:00 x 12 sets

Start around 60% of your 1RM and build as deemed fit.

4) Gymnastis – Hollow Body Position: 10 minutes Practice

5) Trunk – High-to-Low Banded Chop: 4 sets of 10/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Glute Bridge Hold + March: 3 x 1 minutes

Rest 90-120 seconds between sets.

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