WOD:

1) 21 minute EMOTM:

1 – 5 Strict Press

2 – 20-30 second Hanging L-Sit/Knee-up Hold

3 – 5/side Single Arm Bent Over Dumbbell Row (Unsupported)

For the Strict Press start around 60% of your 1RM and climb accordingly. Perform Strict Press from the floor. Pick hanging trunk position that you can maintain for all 7 sets. For Dumbbell Rows, perform these in a Bent Over/Good Morning position, don’t use your opposite hand to help stabilize at all.

2) AQAP:

50-35-20 Kettlebell Swings 70/53

400m Run

Extra Work:

3) Band Pull Aparts: 100 not for time

Focus on positioning and activation, not speed. Break into as many sets as needed.

4) Hip Extension: 4 sets of 15

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

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