WOD:

1a) 0:00 – 20:00 – 5 sets of Ski/Bike/Row:

2 minutes Easy

1 minute Moderate

1 minute Hard

As always if you’re in the day 4-6 days/week don’t be afraid to work at lower intensity and treat this as an Active Recovery piece. For this piece, think about what your capacities are, try and have 3 goal paces you are going to hold going into this and try and stick to them for each set. Being mindful of what you’re doing, how hard it is, what the paces are is how you will grow as an athlete.

1b) 25:00 – 45:00 – 20 minute AMRAP:

30 Alternating Single Arm Russian Kettlebell Swings

30 Box Step-up-ups

30 Alternating Plank Shoulder Taps w/Pause

1 minute D-Ball Bear Hold

For the Swings the hand switch should be performed at the peak of the movement, if you’re not comfortable with the switch perform this as 15 reps on each side. Step-ups are done with just your bodyweight. Shoulder Taps be diligent with the PAUSE, hold your hand at your chest for a full second on each rep and focus on keeping your hips square and Glutes engaged. For the D-Ball hold make sure you use something heavy enough to challenge yourself, basically whatever you can pick-up off the floor you should be able to hold. This is a great Flow session piece, don’t focus on necessarily doing the movements quickly, more focus on trying to be in motion the entire 20 minutes and keep yourself moving.

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