WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP For Quality:

5/side Kettlebell/Dumbbel Windmills

20 Alternating Plank Shoudler Taps

10 Alternating Squat Hold w/Reach Overhead

1 minute Machine or 200m Run

Extended Warm-up. Take your time with movements, push the intensity on the machine as deemed fit based on what you’re looking to get out of the piece. As always, if you’re in the gym 4-6 days/week use this as an Active Recovery day.

1b) 15:00 – 35:00 – Every 1:00 x 20 sets – Max Quality Reps:

Station 1 – 30 seconds/side 1/4 Squat Pallof Press

Station 2 – Hanging Flutter Kicks

Station 3 – Bent Over, Reverse Flys With Light Plates/Dumbbells

Station 4 – D-Ball or Double KB/DB Front Rack Hold + Marching

Station 5 – Machine

Focus on quality movement, push intensity/loading where you want/can based on the movement pattern.

1c) 38:00 – 45:00 – 7 minute AMRAP:

10/side Single Arm Russian Kettlebell Swings

10 Calories Ski/Bike/Row

Pick a Kettlebell weight that will challenge you.

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