WOD:

1) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 20-30% of your 1RM Back Squat. Perform all 5 reps on 1 leg before switching. Build as heavy as possible. Stand on a plate or box that is approximately 2-4″ depending on your height.

2) Russian Kettlebell Swings: 20 reps Every 2:00 x 5 sets

This should be done as a continuation of your Lunges starting at 10:00 on the clock. Pick a loading you can maintain for all 5 sets.

3) AQAP:

36-27-18 Push-ups

24-18-12 Overhead Squats 95/65

Extra Work:

4) Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add load if able.

5) Single Arm Dumbbell Rows: 4 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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