WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

2 minutes Ski/Bike/Row

Remaining time AMRAP…

10 Alternating Lunges

10 Kettlebell Deadlifts

10 Alternating Plank Shoulder Taps

Get yourself moving. As always, if you’re in the gym 4-6 days/week, don’t be afraid to treat this as an Active Recovery day and perform the work at Easy-to-Moderate intensity.

1b) 10:00 – 45:00 – Every 1:00 x 35 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 40 secondsSingle Arm Overhead Kettlebell Lunge

Station 3 – 40 seconds V-Ups

Station 4 – 40 seconds D-Ball Over the Shoulder

Station 5 – 40 seconds Wall Sit Hold

Each station is max reps. For the Lunges, switch arms, either at 20 seconds in the round, or from round to round. Lunges can be forward or reverse step, athletes choice. Wall Sit Hold add loading to as desired.

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