WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 3-5 Inchworm  w/Scapula Push Up + Shoulder Plank Tap + Calf Stretch

Station 2 – 5/side Single Leg Romanian Deadlift

Station 3 – 10 Hollow Rocks + 10 Good Mornings w/Bodyweight

Take your time and get your positions opened up and your posterior chain warm and firing for the workout.

1b) 14:00 – 45:00 – 7 rounds AQAP:

300m Row/Ski or 600m C2 Bike or 750m Assault Bike

25 Air Squats

15 Medball Hang Power Cleans

10 Dumbbell Strict Press

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 50 Calorie Easy Warm-up

B – Every 2:00 x 10 sets – 10 second Max Effort Sprint

C – 50 Calories Easy Cool-down

Rest as needed between parts. For Part B record total calories peak wattage for each interval.

3) Secondary Conditioning – 21-15-9 – AQAP:

Thrusters 135/95

Bar Muscle-ups

Scale as needed.

4) Gymnastics – Single Arm Ring Row + Twist + Hold: 5 sets of 5/side

Rest 90-120 seconds between sets. Perform the 5 reps on 1 side, on the 5th rep hold at the chest for 20 seconds.

5) Trunk – Hip Extension Hold: 4 sets of 30-60 seconds

Rest 90-120 seconds between sets. Add load as deemed fit.

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