WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

2 minutes Ski/Bike/Row

Then…AMRAP…

10 Lateral Lunges

20 Shoulder Plank Taps

Get yourself moving and some blood flowing. As always, if you’re in the gym 4-6 days/week use this day as an Active Recovery day and work through movements at an easy-to-moderate intensity.

1b) 10:00 – 45:00 – Every 1:00 x 35 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 40 seconds Burpees

Station 3 – 40 seconds Alternating Slider Mountain Climbers

Station 4 – 40 seconds Alternating Curtsy Lunges

Station 5 – 40 seconds Wall Sit

Max Reps @ each station. For the Curtsy Lunges slow the tempo appropriately to focus on positioning and quality of movement…load this as deemed fit with a Medball, Kettlebell, Dumbbell in the Goblet position. Work for consistent efforts/output through the duration of the 7 rounds of the workout.

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