WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Scapula Push-ups

10 Glute Bridge-ups

10 Alternating Dynamic Samson Stretch

Take your time, focus on activation and get things opened up a little bit.

1b) 10:00 – 30:00 – Every 4:00 x 5 sets:

10/side Single Arm Kettlebell/Dumbbell Upright Rows

20 Alternating Single Arm Kettlebell/Dumbbell Farmers Lunge w/Switch

Ski/Bike/Row/Run until 30 seconds Left in the Set

For the Lunges they can be forward or reverse step. Whatever foot you are stepping with the Kettlebell should be held in the opposing hand. Each rep as you alternate legs, also alternate the Kettlebell/Dumbbell to the opposite hand. Stay on your machine at a moderate effort until you have 30 seconds left in the set.

1c) 33:00 – 45:00 – 12 minute AMRAP:

20/side Side Plank Dips

20 Superman Arch-ups

15 Lying Toes-to-Rig

10/side Dumbbell/Kettlebell Goblet Split Stance Good Mornings

This is an AMRAP for quality, not for speed. Take your time and focus on your positions and activation.

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