WOD:

1a) 0:00 – 10:00 – 10 sets of :40 ON/:20 OFF:

Station 1 – Box Step-ups 

Station 2 – Ski/Bike/Row/Run

Build intensity each round to get good and warm. As always if you’re in the gym 4-6 days/week use this as an Active Recovery day and work at an Easy-to-Moderate pace.

1b) 10:00 – 20:00 – 10 sets of :40 ON/:20 OFF:

Station 1 – Ball Slams

Station 2 – Ski/Bike/Row/Run

Work for consistent output. Ideally try and match you highest calories from Part A for all 5 sets on the machine on this station.

1c) 20:00 – 30:00 – 10 minute AMRAP:

10 Tall Kneeling Banded Face Pulls

10 Squat Hold + Pallof Press, Right/Left

10 Scapula Pull-ups + 20 Second Active Hang

Slow things down here a bit and focus on good positions, activation, and quality of movement.

1d) 30:00 – 40:00 – Every 1:00 x 10 sets:

Station 1 – 40 second Front Plank Hold or Hollow Hold

Station 2 – 20 Box Jumps

Pick movements/efforts that you can maintain for all 5 cycles.

1e) 40:00 – 45:00 – Every 1:00 x 5 sets:

Station 1 – Samson Right

Station 2 – Samson Left

Station 3 – Pancake

Station 4 – Banded Lat/Tricep Stretch Right

Station 5 – Banded Lat/Tricep Stretch Left

Get a nice stretch in here to finish…you’re super warm, be mindful of not over-stretching any positions.

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