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This WOD is out of one of my two-a-day sessions.

Like I say in the video this will be a WOD I keep in my rotation for a few weeks.

We also utilize the USB Burly for front loaded good morning.

It so such an excellent and under-appreciated way to do good mornings.

If you have to use kettlebells swings they are of the same movement family.

But the load placement is like night and day, between good mornings and swings.

In this WOD we get a chance do some strength isometrics with some chin over bar holds.

The two values training nuggets are:

1) there will be a lot of days when it doesn't feel like you are making progress and then it will

thats ok, you have to stay the course.

2) this WOD is modular if you have a strength training movement/exercise goal. So long as it is center around developing athleticism you can drop that in this WOD likely where my push press is and get a good result.

Other that enjoy the change of pace.

I call this WOD Spare Tire

4 Rds

1 Heavy Kettlebell & 1 Heavy Sandbag

USB Burly Good Morning x 6

Kettlebell Push Press x 4/4

Chin over Bar Hold x 10 sec

Have fun

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