WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets:

Sets 1-3 (0:00 – 4:30) – 10/8 Cals Cardio + 20 Second Plank Hold

Sets 4-6 (4:30 – 9:00) – 10 Scapula Push Ups With Shoulder Plank Tap + 10 Banded Face Pull (Band Attached Down Low) + 10 Air Squats

Pick up the pace through each round and get yourself moving and warm.

1b) 12:00 – 27:00 – Every 3:00 x 5 sets:

15 Dumbbell Floor Press + Glute Bridge Hold With Mini Band Around Knees +

10/side Single Arm Tall Kneeling Kettlebell/Dumbbell Arnold Press +

30 second Hollow Hold

Start with moderate loads and build as deemed fit. Move from one movement to the next with minimal transition time.

1c) 30:00 – 45:00 – 15 minute AMRAP:

10 Stink Bugs

20 Russian Kettlebell Swings

400m Run

If you can’t run you can sub to machines for the following distances 500/450m Ski or Row, 1000/900m Bike Erg, or 1200/1100m Assault Bike.

Accessory:

2) Secondary Conditioning – Every 1:00 x 21 sets:

Station 1 – 200m Run @ Mile PR Pace

Station 2 – 25/20 Calories Rowed

Station 3 – Rest

Scale as needed. Get after it.

3) Olympic Lifting – Push Press w/2 second Overhead Hold:

2 sets of 3 @ 85%

2 sets of 3 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Hold for 2-3 seconds overhead on each rep.

4) Gymnastics – Ring Muscle-up to Ring Handstand Push-up Transition: 10-15 minutes Practice

Have fun.

5) Trunk – 1/2 Turkish Get-up: 5 sets of 5/side

Rest 90-120 seconds between sets. Work as heavy as able.

6) Posterior Accessory – Sled Drag: 8 x 50m

Rest 60 seconds between sets. Heavy as possible while moving unbroken.

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