WOD:

1a) 0:00 – 21:00 – Every 3:00 x 7 sets:

1 minute Machine (20 seconds Easy, 20 seconds Moderate, 20 seconds Hard)

20 Alternating Dumbbell Plank Hold + Pass Through

10 Superman Arch-ups

Use this as a large warm-up, working to push the tempo harder each round on the machine as deemed fit. Work on maintaining efforts and positions on the Pass-Through and Arch-up. As always if you’re in the gym 4-6 days/week treat this as an Active Recovery/Breathing session and keep the intensity in the Easy to Moderate range.

1b) 25:00 – 45:00 – 20 minute AMRAP:

50 Box Step-ups 24/20

50 Russian Kettlebell Swings

50 Abmat Sit-ups

500m Run

Scale as needed. Pick a load on the Swings that allows you to complete them either unbroken or one brief break every round.

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