WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets:

Station 1 –  40 seconds Ski/Bike/Row

Station 2 – 20 Shoulder Plank Taps

Station 3 – 20 Banded Face Pulls

Station 4 – 10 Air Squats + 5-10 Push Ups

Station 5 – 40 seconds Ski/Bike/Row

Get some blood flowing. Push the machine at a high tempo on the 5th minute to get your heart rate up a bit.

1b) 10:00 – 25:00 – Every 1:30 x 10 sets:

5/side Landmine Floor Press

+

10 Dumbbell/Plate Lateral Raises

Start with a moderate load for the Floor Press and build as deemed fit. Perform all reps on 1 side before switching to the other. Lateral Raises keep strict and controlled, don’t be afraid to just grab some 5lb plates for this if that’s what appropriate.

1c) 30:00 – 45:00 – Every 3:00 x 5 sets:

10 Push-ups

15 Kettlebell Swings

20 Kettlebell Goblet Box Step-ups

Scale as needed. We want you to have at least 30 seconds rest each round.

Accessory:

2) Monostructural Conditioning – Row: 4 sets of 7:00 ON/3:00 OFF

Pacing goal is to increase distance covered on each interval, starting at a moderate pace for interval 1.

3) Olympic Lifting – Banded Jerk Drive: 5 sets of 5

Rest 90-120 seconds between sets.

4) Gymnastics – Bar Dips: 5 sets of 5

Rest 2-3 minutes between sets. Load as heavy as deemed fit.

5) Trunk – Hanging Knee Hold from Rings: 5 x Max Time

Rest 60 seconds between sets. Knees should be tucked up so they are just above the hip.

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