WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

10/side, Banded Pallof Press

10 Alternating Curtsy Lunges With Deadstop In The Bottom

5/side 1/2 Turkish Get Up

10 Burpees

Get some blood flowing and your body warm. As always if you’re in the gym 4-6 days/week treat this as an active recovery session and performed at moderate intensity/effort.

1b) 15:00 – 35:00 – 20 minute AMRAP:

40 Calorie Ski/Bike/Row

40 Abmat Sit-ups w/Medball 

400m Run w/Medball

40 Squats w/Medball

Use the same Medball for all movements.

1c) 38:00 – 45:00 – 7 minute AMRAP:

20 Alternating Plank Up Downs

20 Banded Good Mornings

Take your time and focus on positions and quality of movement.

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