6.29 & 6.30

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 Squats – 5-5-5-3-3-3

Ring Dips – 3×10

TTB – 3×10

Sorinex Hamstring tucks – 3×10

Conditioning:

2K Bike for time – E2MOM perform 5 burpees

WORKOUT 2:

40M EMOM – 

15 Cal Curve Run

10 HR push ups

12 Ball Slams

10/12 Cal Ski

15 Air Squats