WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Alternating Curtsy Lunges

10 D-Ball/Medball Bear Hug Good Mornings

10 Air Squats

30 second Front Plank Hold

Get some blood flowing and your hips and trunk warm. As always if you’re in the gym 4-6 days/week this is a great day to approach at lower intensity and treat as an Active Recovery day.

1b) 9:00 – 16:00 – Every 1:00 x 7 sets: 1/side Turkish Get-up

Start at a comfortable load and build each set as deemed fit. Focus on hitting each step/position through the movement.

1c) 17:00 – 45:00 – Every 7:00 x 4 sets:

3 minutes Max Calories Ski/Bike/Row

2 minutes Max D-Ball Bear Hug Step-ups

1 minute Max Tuck Crunches

1 minute Rest

Max reps at each station, no additional transition times between stations so focus on quick transitions from one movement to the next.

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