WOD:

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

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 40 seconds Quadruped Alternating Plank Tap

Station 3 – 10 Scap Pull-ups + 10 Hanging Hollow Rocks

Increase intensity on the machine each round to get yourself warm. If you can’t hang from a Pull-up bar use rings and perform the Hollow Rocks on the floor.

1b) 13:00 – 28:00 – 15 minute AMRAP:

75 Single-unders

25 Burpees

10 Strict Pull-ups

Use assistance as needed for the Pull-ups. If you don’t have a Squat Rack you can sub to 2x the reps and perform a Bent Over Row.

1c) 30:00 – 45:00 – 15 minute AMRAP:

400m Run

30 Abmat Sit-ups

20 Alternating Dumbbell Plank Rows

Scale as needed.

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