WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Single Leg Glute Bridge Up  w/Pause

10 Alternating Squat Hold + Reach Overhead

5 Box Jump, Step Down

Take your time and get things firing and opened up.

1b) 10:00 – 25:00 – Every 3:00 x 5 sets:

10 Dumbbell Front Rack Box Squats +

10/side Single Leg Kettlebell/Dumbbell Romanian Deadlift +

30 second Front Plank Hold

For the Box Squats pause, and fully sit on the box each rep, but maintain tension, don’t let it go. For the RDL’s perform all 10 reps on one side before switching to the other, focus on position over loading. Front Plank can be done from hands or forearms.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Single Arm Farmers Split Squat @ Tempo (0-3-0)

Load as deemed fit, focus on tempo first and foremost, holding the bottom for 3 seconds on each rep. Perform all reps on 1 side before switching to the other.

1d) 36:00 – 45:00 – 9 minute AMRAP:

12-9-6 Burpee Box Jump

24-18-12 Kettlebell Sumo Deadlift High-Pull

Scale as needed.

Accessory:

2) Secondary Conditioning – Bike Erg: 5 sets of 1 minute Max Calories

Rest 3 minutes between sets. Get after it and go hard. Warm-up appropriately.

3) Olympic Lifting – Power Clean + Hang Squat Clean:

2 sets @ 70%

4 sets @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Gymnastics – Candle Sticks: 3 sets of 10/side

Rest 90-120 seconds between sets. If you can’t proficiently do these, then spend 10 minutes practicing.

5) Trunk – Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Posterior Accessory – Hip Extension: 3 sets of 20

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

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