WOD:

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

Station 1 – 40 seconds Ski/Bike/Row/Run

Station 2 – 40 seconds Low Ring Plank Hold

Station 3 – 40 seconds Single-unders or Double-unders

Station 4 – 8-12 Medball Hamstring Curls

As always if you’re in the gym 4-6 days/week use this as an active recovery/easy day, approach at easy-to-moderate paces. For those who this is a normal training day, start at an easy-to-moderate pace, and work to build the pace, especially on the machine through each round.

1b) 25:00 – 45:00 – Every 2:00 x 10 sets:

15/10 Calories Ski/Bike/Row/Run

+

10 Ball Slams

Treat these as hard, sprint efforts if you’re taking this as a normal training day. If this is an easy day for you, perform this at more moderate/consistent efforts.

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