WOD:

1a) 0:00 – 15:00 – Every 1:00 x 5 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 10/side Kettlebell/Dumbbell Side Bends

Station 3 – 10-20 Seated On The Floor, Plate Around The Worlds

Station 4- 15-20 Pause Banded No Moneys

Station 5 – 10/side 1/4 Squat Pallof Press

As always if you’re in the gym 4-6 days/week treat this day as more of an Active Recovery day and approach the session at an easy-to-moderate intensity. If you’re only in here a couple of days/week, get after it where you can and go hard.

1b) 20:00 – 45:00 – 25 minute Up Ladder:

5 Lateral Box Step-Overs

5 Plate Ground-to-Overhead

5 Squat Thrusts

15/10 Calories Ski/Bike/Row

For this workout the machine stays fixed and your reps go up each round on the other 3 movements until time runs out. Workout looks like this…5+5+5+15/10, 10+10+10+15/10, 15+15+15+15/10, 20+20+20+15/10, and so on until time runs out.

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