WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

1 minute Ski/Bike/Row

5 Wall Therapy Squats

10 Band Pull-Aparts

10 Banded Face Pulls

10 Banded Good Mornings

30 second Front Plank Hold

Increase intensity each round as deemed fit on the machine. As always if you’re in the gym 5+ days/week this is a great opportunity to work at a lower intensity level and get a good active recovery day. Scale reps as needed, use lighter loads, it’s not healthy, nor will it help your long-term progress to hammer yourself everyday.

1b) 15:00 – 45:00 – 6 sets of – 4:00 ON/1:00 OFF:

Sets 1, 3, 5:

30 Single Arm Alternating Russian Kettlebell Swings

30 Abmat Sit-ups

Max Medball/D-Ball Box Step-ups

Sets 2, 4, 6:

30 D-Ball Over the Shoulder

30 Medball Russian Twists

Max Calories Ski/Bike/Row

Scale as needed.

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