| Programming Notes: Ramping up the volume today, but keeping weight low. They key today is to find a moderate pace, at about 75-80% effort, and NOT BREAKING. SWOD: Every other minute on the minute for 12 mins 1a) 8-12 Barbell Hip Thrusts 1b) 8R/8L Kneeling Barbell Landmine Press 1c) 12R/12L Deadbug Marches |
| WOD: For Time: 40 Weighted Step Ups (30/20)(20″) 30 Sit ups 20 Burpees 10 Cal Assault Bike (or Row if not enough bikes) 30 Weighted Step Ups 20 Sit ups 10 Burpees 10 Cal Assault Bike 20 Weighted Step Ups 10 Sit ups 5 Burpees 10 Cal Assault Bike *Step ups DBs held farmer carry style Rx+: (40/30), GHD Sit Ups L2: (20/15), 1min AB L1: BW Step Ups, 45s AB |
| Accessory: Farmer Carry AHAP 3x100m Rx+: 3x200m |
| Recommended Stretching: Seal/Sphinx Saddle Half Split |