WOD:

1a) 0:00 – 12:00 – Every 1:00 x 12 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 20 seconds/side Side Plank Hold

Station 3 – 20 Glute Bridg-ups  w/Mini-Band

Station 4 – 5 Bent Over YAT

This is an opportunity to work on some good activation drills as well as overall body health drills. Increase the intensity on the machine each round as deemed fit. As always if you’re in the gym 4-6 days/week, don’t be afraid to take this as an Active Recovery day and work at Easy-to-Moderate intensity.

1b) 13:00 – 28:00 – Every 3:00 x 5 sets – Ski/Bike/Row:

90 seconds Easy

60 seconds Moderate

30 seconds Sprint

Work for maintainable paces for each respective effort. This is one continuous 15 minute piece.

1c) 30:00 – 45:00 – 15 minute AMRAP:

12/side Single Arm Kettlebell Front Squats

30 seconds Front Plank Hold

12/side Alternating Slider Mountain Climbers

30 seconds Hollow Hold

12 Ball Slams

Scale as needed.

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