WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

30 seconds/side Samson Stretch

5 Air Squats Wide

5 Air Squats Normal

5 Air Squats Narrow

10 Banded External Rotations

1 minute Ski/Bike/Row

Increase intensity on the machine each round to get your HR up. As always, if you’re in the gym 4-6 days/week, this is a great day to approach at Easy-to-Moderate intensity and treat as an Active Recovery Day.

1b) 13:00 – 45:00 – 4 sets of 7 minute AMRAP/1:00 Rest:

4 minutes Max Calories Ski/Bike/Row

Then…AMRAP…

20 Abmat Sit-ups

30 Air Squats

40 Slider Mountain Climbers

Scale as needed.

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