WOD:

1a) Warm-up – Passive:

2 minutes/side Couch Stretch

2 minutes/side Pigeon Stretch

Stretch longer as needed, for 9 out of 10 people we have more time on our hands, use this as an opportunity to care for you body in the best way possible.

1b) Warm-up – Active – 3 rounds of:

10 Alternating Pause Bird Dogs

20 Reverse Lunges

30 Superman Arch-ups

Take your time, focus on position and activation, not speed.

2a) Strength/Volume Work – Every 4:00 x 5 sets: 10 Front Squats

This is being programmed with the assumption that you don’t have a Squat Rack. Take this from the floor, most people can’t Squat their max Clean for 10 reps, likely not even close, so you should be able to load plenty heavy. Start at a moderate weight and build as heavy as deemed fit.

2b) Strength/Volume Work: 6 sets of 8 Alternating D-Ball Bear Hug Deficit Dead-Stop Reverse Lunge

Rest 60 seconds between sets. Alternate legs each rep. Use this more as positioning work than anything, this shouldn’t be super difficult. Stop Dead on the floor in the bottom on each rep, and really focus on getting those Glutes to fire as you stand. Make the deficit out of plates, use a step on your stairs, a couple of text books, whatever works.

3) Met-con – 3 sets of:

18-15-12 Overhead Squats 95/65

54-45-36 Double-unders

5 minutes Rest between sets. One set consists of performing all 3 sets of each movement alternating between the two. If you don’t have Double-unders double the amount of reps to Single-unders.

4) Accessory – 4 rounds of:

45 seconds/side Side Plank Hold

45 second Front Plank Hold

45 seconds Sumo Stance Good Morning Hold

Rest as needed.

5) Additional Conditioning – Run or Machine:

A – 4×60 sec moderate pace w/ 60sec easy pace b/t intervals Rest 1:00 after all 4 rounds

B) 4×60 sec moderate pace w/45 sec easy pace b/t intervals Rest 1:00 after all 4 rounds

C) 4×60 sec moderate pace w/ 30 sec easy pace b/t intervals Rest 1:00 after all 4 rounds

D) 4×60 sec moderate pace w/15 sec easy pace b/t intervals

If you’re looking for additional conditioning work you can get after this.

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