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

Strength WOD:

Box Squats – 6-6-6-4-4-4

Sorinex Hamstring Curls – 3×10

Pull Ups – 3×10 (Flying Squirrel x3 if you’re up to it)

Conditioning –

15m Ski for Distance

E3MOM – 10 DB G2OH – (45/35/25)

HIIT WOD:

40m EMOM:

1 -10 Burpees

2 – 12 Ball Slams

3 – 15 Ab Mat Sit Ups

4 – 12 Box Jumps (Step Ups)

5 – 30 DBL Unders

6 – 10 Goblet Squats

7 – 7 SA KBS – per arm

8 – 5 Deck Rolls