WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

1 minute/side Samson Stretch

1 minute Poop Squat Hold

AMRAP Remaining time…

10 Air Squats

10 Alternating Curtsy Lunges

10 Russian Kettlebell Swings

Get some blood flowing and really push your stretches to work to open up positions. Use assistance as needed for the Poop Squat hold, goal is to have feet together and pointed straight.

1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 2 Pause Back Squats

Start around 60-70% of your 1RM and build as heavy as deemed fit. Hold the bottom position for 2-3 seconds on each rep.

1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 16 Barbell Front Rack Alternating Lunges

Start with a moderate loading and build each set as deemed fit. Athletes choice to forward or reverse step.

1d) 36:00 – 45:00 – 9 minute Up Ladder:

3 Left Arm Single Arm Overhead Squats 50/35

3 Right Arm Single Arm Overhead Squats 50/35

3 Burpee Lateral Hop Over the Dumbbell

Workout is performed in traditional Up Ladder format, first round is 3+3+3, then 6+6+6, 9+9+9, and so on until 9 minutes runs up.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – Every 1:00 x 10 sets – 15/10 Calories

B – 3 sets of – 2000m Moderate + 1000m Hard + 500m Max Effort – 3 minutes Rest

C – 10 minute Easy Cool-down @ Damper 1

Rest as needed between parts.

3) Gymnastics – Splits: 2 minutes each (Right, Left, Straight)

Use banded assistance as needed. Get yourself into a position that you don’t typically find yourself and gently work to get yourself stretched out a little.

4) Trunk – Abwheel Roll-Outs: 5 sets of 10

Alternate direction each rep going left to right. Rest 90-120 seconds between sets.

5) Squat Accessory – Bulgarian Split Squat: 3 sets of 20/side

Rest 90-120 seconds between sets. Perform with just your bodyweight, focusing on good range of motion and stability.

6) Squat Accessory – Hip Thrust: 4 sets of 10

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

7) Squat Accessory – Deficit Single Leg Glute Bridge-ups: 5 sets of 10/side

Rest 60 seconds between sets. Focus on good position and activation.

8) Pre-Hab – Hip Airplane: 5 sets of 5/side

Rest 90-120 seconds between sets.

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