WOD:

1a) 0:00 – 12:00 – 12 sets of :40 ON/:20 OFF:

Station 1 – Ski/Bike/Row/Run

Station 2 – Hollow Hold

Station 3 – Slider Mountain Climbers

As always if you’re in the gym 4-6 days/week treat this as an active recovery day, performing movements at an easy to moderate pace. If you’re only in here a couple of days a week, get after it, use the first couple of rounds of this piece to get the blood flowing before you start going hard.

1b) 15:00 – 25:00 – 10 minute AMRAP:

3/side Kettlebell/Dumbbell Turkish Get-up

100 Single-unders

Take your time with the Get-ups and make sure you are hitting each and every position solidly.

1c) 27:00 – 45:00 – Every 3:00 x 6 sets:

21 Box Jumps

15/12 Calories Machine

9/side Dumbbell Plank Row

Step down on the Box Jumps if you have any calf, achilles, ankle, hip issues. For the Plank Rows perform all 9 on 1 side before switching to the other.

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