WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

5 Cat/Cow

10/side Banded Pallof Press

15 Hollow Rocks

20 Glute Bridge Up Feet On Box

Take your time and focus on good activation and positions. As always if you’re in the gym 4-6 days/week treat today’s piece as an active recovery session working at easy to moderate paces.

1b) 15:00 – 45:00 – Every 1:00 x 30 sets:

Station 1 – 10-20 Ball Slams

Station 2 – 20-30 second Ring/Bar Support Hold At Top

Station 3 – 30-50 Mt Climbers

Station 4 – 12 Alternating Pause Lateral Lunges With DB/KB Goblet Hold

Station 5- 10-15/direction Seated Plate Around The Worlds

Pick a quantity of reps for each movement that you can maintain for all 6 cycles.

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