6.25 & 6.26

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:

Box Jumps/Step Ups & Pull Ups – up and down the ladder:

8+2 / 10+4 / 12+6 / 14+8 / 16+10 / 18+12 / 20+14

18 + 12 / 16+10 / 14+8 / 12+6 / 10+4 / 8+2

Every 90s for 6 rounds:

60s wall sit – 30s rest

Conditioning: 2K Ski, 2K Row or 4K bike

WORKOUT 2:

E5MOM for 40M

500M Ski

1000m Bike