6.4 & 6.5

15m Self Guided Warm Up

PVC/Foam Roll

500m Row/Ski

1000m Bike

400m Run

21-15-9 – KBS/Ab Mat

Monster Walk

Knee/Ankle/Hip/Shoulder Mobility

WORKOUT 1:

Deck Power Clean – 3-3-3-2-2-2

Front Squat – 3×6

Clean Pull – 3×3

Dips – 3×10

Conditioning – E3MOM for 15m – 500m Row/1000m Bike

Workout 2:

10 Rounds –

200m Run

10 Warrior Sit Ups

10 Air Squats

10 Push Ups

POST: Flutter Kick Tabata