WOD:

1a) 0:00 – 20:00 – Every 1:00 x 20 sets:

Station 1 – 40 seconds Ski/Bike/Row/Run

Station 2 – 10-15 Good Mornings (With or Without KB/DB)

Station 3- 15-30 Box Jump Step Down

Station 4 – Glute Bridge Hold + 10-12 Tempo DB/KB Floor Press (2.2.2)

Start at moderate paces and loads and build intensity as deemed fit. As always if you’re in the gym 4-6 days/week, treat this as an active recovery day, use light-to-moderate loads, and push at easy-to-moderate intensity.

1b) 25:00 – 45:00 – Every 2:00 x 10 sets:

10 Burpee Dumbbell Deadlifts

200m Run

Scale as needed. Make sure you’re getting 15-30 seconds of rest each set. If you’re not a good runner/burpeeer start with 5/150 as your rep scheme and go from there.

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