WOD:

1a) 0:00 – 20:00 – Every 2:00 x 10 sets:

15/10 Cals Ski/Bike/Row

20-30 Seconds Tall Kneeling Dual Dumbbell/Kettlebell Front Rack Hold

Scale as needed so you have 20-30 seconds of rest. Work to increase the tempo on the machine each round. As always, if you’re in the gym 4-6 days/week use this as an Active Recovery day performing the work at Easy to Moderate intensity.

1b) 25:00 – 45:00 – 20 minute AMRAP:

5/side Turkish Get-ups

15/side Single Arm Russian Kettlebell Swings

20 Ball Slams

Perform the TGU’s at an appropriate pace that allows you to focus on good position, activation, and making all of the steps clean and smooth. Use the Swings and Ball Slams to push your heart rate as desired.

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