WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

1 minute Ski/Bike/Row

10 Alternating Cossack Squats

10/side Single Leg Glute Bridge-up

10 Scapula Pull-ups

Get some blood flowing, increase the tempo on the machine each round to get your heart rate up and prepped for the workout. Add any additional stretches/movements you might need if you have any extra tight areas.

1b) 15:00 – 45:00 – 30 minute AMRAP:

100 Calories Ski/Bike/Row

80 Air Squats

60 Alternating Dumbbell Plank Rows

40 Abmat Sit-ups

20 Strict Chin-ups

Scale as needed. Use banded assistance as needed to maintain Chin-ups in a Strict fashion.

Accessory:

2) Monostructural Conditioning – Run: 30 minutes

You choose the pace.

3) Weightlifting – Every 3:00 x 5 sets:

7 Deadlifts +

5 Power Cleans +

3 Hang Power Cleans

Performed as an unbroken Touch-and-Go complex. Start at a moderate load and build as deemed fit.

4) Gymnastics Conditioning – AQAP:

30 Ring Rows w/Feet on 20″ Box

20 Strict Pull-ups

10 Strict Supinated Chest-to-Bar Pull-ups

Any single performed you must lower back down to the bottom instead of just dropping from the top of the rep.

5) Trunk – Hollow Rocks: 100 Reps

Break-up as needed.

6) Posterior Accessory – Glute Bridge-ups w/Barbell 45/35: 100 Reps

Break-up as needed.

7) Pre-Hab – Scapula Pull-ups: 10 Reps Every 1:00 x 7 sets

Perform each rep with a 1 second Pause at the top and bottom, work to maintain a Hollow Position through the duration of the sets/reps.

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