WOD:

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

1 minute Ski/Bike/Row (20 Seconds: Easy, Moderate, Hard)

10/side Kettlebell Windmill

5/side Single Arm Bent Over Kettlebell/Dumbbell Row w/Pause @ Chest

Focus on good positioning and activation through the weight baring movements. Get yourself breathing on the machine. As always if you’re in the gym 4-6 days/week don’ be afraid to treat this as an Active Recovery day and work through the class at easy-to-moderate intensity.

1b) 25:00 – 45:00 – Every 1:00 x 20 sets:

Station 1 – Max Cals Ski/Bike/Row

Station 2 – 30 seconds/side Bottom of Lunge Hold

Station 3 – Max Plate Ground To Overhead

Station 4 – Max Slider Mountain Climbers

Lunge hold should be done just with your bodyweight unless it’s easy for you…be strict and keep that knee just off the floor. All stations are max output/reps. Be mindful there is no built in transition time anywhere so you, as an athlete, choose where/when to transition.

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