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:

Bench Press – 10-8-8-6-6-4

Body Row – 3×10

Dips – 3×10

Conditioning: 16m EMOM

1 – 15 Cal curve

2 – 12 ball slams

Workout 2:

10 Rounds:

200m run

5 OHS (45/35/PVC)

5 burpees

5 deck rolls