WOD:

1a) 0:00 – 15:00 – Every 1:00 x 15 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 45 seconds D-Ball Hold or Dual DB Hold or Dual KB Hold or Heavy Front Rack BB Hold

Station 3 – 10-16 Alternating Dumbbell Plank Hold + Pass Through

Started at easy to moderate intensity, and build as deemed fit. As always if you’re in the gym 4-6 days/week take today at more moderate intensity as an active recovery day.

1b) 20:00 – 45:00 – 25 minute AMRAP:

100 Box Step Overs

100 Russian Kettlebell Swings 

50 Cals Machine

50 Alternating Dumbbell Plank Rows

25 Kettlebell Upright Rows

25 Medball Sit-ups

Approach at desired intensity based on your training schedule. Step-Overs are just with your bodyweight.

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