WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

1 minute Ski/Bike/Row

5/side Single Leg Kettlebell Romanian Deadlift

5/side Single Arm Dumbbell Push Press + 20 second Overhead Hold

5 Squat-Stand-Squat-Stand

For the Push Press perform 5 reps, then hold for 20 seconds on 1 arm, then perform the same pattern on the other arm. Increase tempo on the machine each round to get your cardiovascular system warmed up.

1b) 15:00 – 45:00 – 30 minute AMRAP:

10 Dumbbell Push Press

15 Burpees

20 Kettlebell Swings

25/20 Calories Ski/Bike/Row

Scale to 20/15 Calories if you’re on Assault Bike. Overall stimulus of this workout is pacing and steady state work. Push Press and Swings should be unbroken for all sets, no questions asked, and we wanted you working with weights that you need reasonably minimal rest/transition between movements, the goal is to work for as much of the 30 minutes as possible, scale for your individual capacity.

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