WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

5 Vertical Leaps

10 Alternating Lunges

15 Mountain Climbers

30 seconds Ski/Bike/Row

Get yourself moving and some blood flowing. As always if you’re in the gym 4-6 days/week don’t be afraid to treat this as an Active Recovery session and work at an Easy-to-Moderate intensity.

1b) 9:00 – 45:00 – Every 9:00 x 4 sets:

• 1 minute Ski/Bike/Row Easy

• 1 minute Ski/Bike/Row Moderate

• 1 minute Ski/Bike/Row Hard

• 4 minute AMRAP of: 10 Hollow-to-Superman Rolls + 15 Box Jumps + 20 Slider Tuck Crunches + 25 Alternating Lunges

• 1 minute Rest

Scale as needed. Work for consistent efforts on the Easy/Moderate/Hard across all 4 rounds.

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