WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

50 Single-unders

10 Air Squats

40 Single-unders

10 Lunges

30 Single-unders

10 Shoulder Plank Taps

Scale a volume as needed if you’re not getting this done in under 2 minutes.

1b) 15:00 – 35:00 – 5 sets of 3 minute AMRAP/1 minute Rest:

21 Front Squats 65/45

15 Burpee-to-Target

Max Calories Ski/Bike/Row

Scale as needed.

1c) 35:00 – 45:00 – 10 minute AMRAP:

30 Double-unders

25 Single Dumbbell Box Step Overs 50/35 @ 24/20

30 Double-unders

25 Single Dumbbell Lunges 50/35

Scale as needed. Dumbbell can be held however the athlete wants.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 5-10 minutes Easy Warm-up

B – 10 x 30 Calories – Rest Equal to Work Time.

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Work for hard, but sustainable efforts on the 30 calories. Goal is to keep all 10 sets within 3 seconds of each other.

3) Skills – Splits: 10 minutes

Spend some time working on a Split and working on your mobility.

4) Trunk – Half Kneeling High-to-Low Banded Chop: 5 sets of 10/side

Rest 90-120 seconds between sets.

5) Accessory – Hip Thrust: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

6) Accessory – Single Leg Reverse Hyper: 5 sets of 8/side

Rest 90-120 seconds between sets.

7) Pre-Hab: 100 Single Leg Glute Bridge-ups

For quality, not for time.

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