WOD:

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

Station 1 – 10-20 Calories Ski/Bike/Row

Station 2 – 20-30 Sumo Stance Kettlebell Deadlifts

Station 3 – 3-5/side 1/2 Turkish Get-up

Station 4 – 20 Glute Bridge-ups w/Barbell Across Hips

Pick efforts you can maintain for the 5 cycles. Sumo Deadlifts are a single Kettlebell, they are higher volume so keep them light-to-moderate. As always if you’re in the gym 4-6 days/week don’t be afraid to treat today as an Active Recovery session and perform at a lower intensity.

1b) 25:00 – 35:00 – Every 2:00 x 5 sets:

30 seconds/side Single Arm Kettlebell/Dumbbell Overhead Hold

+

5/side Split Stance Banded Row w/Pause @ Chest

For the Overhead Hold work as heavy as deemed fit. For the Banded Row, have the band setup around sternum height when you’re in your split/lunge stance. Perform 5 rows with a pause at the chest in one stance, then switch stances and perform on the other side.

1c) 35:00 – 45:00 – 10 minute AMRAP:

20 Abmat Sit-ups

20 Alternating Lunges

20 Box Jumps

Push the tempo as desired based on what you’re looking to get out of today’s training.

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