WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

2 minutes Ski/Bike/Row

Then…AMRAP

20 Glute Bridge-ups

10/side Side Plank Dips

Increase the tempo on the machine every 30 seconds to get your heart rate up. As always if you train 4-6 days/week don’t be afraid to use this as an Active Recovery piece and work at easy to moderate intensity.

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

Station 1 – 40 seconds Ski/Bike/Row/Jump Rope/Burpees

Station 2 – Kettlebell Movement

Station 3 – Trunk Movement

Station 4 – 40 seconds Ski/Bike/Row/Jump Rope/Burpees

Station 5 – Static Hold Movement

Athletes choice for movements today. Have fun. You pick your reps based on how hard you’re looking to work. Examples for stations 2, 3, and 5 are below…

• Kettlebell – Swing (Russian, American, Single Arm), Push Press, Deadlift, Bent Over Row, Around the World, Turkish Get-up, Windmill, Lunge Variations, Floor Press, etc.
• Trunk – Good Morning, Sit-ups, V-Ups, Tuck Crunches, Slider Mountain Climbers, Hollow Rocks, D-Ball Hold, etc.
• Static Hold – Planks, Bird Dogs, Wall Sits, Active Hang on Pull-up Bar/Rings, Dip Support, Bottom of Squat Hold, Bottom of Pistol Hold, Farmers Hold, D-Ball Hold

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