7.2 & 7.3

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:

Dead Lift – 5-5-5-3-3-3

Sorinex Pike + Knee Tuck – 3×10

DB Load RDL (both hands/both legs) – 3×10

DB Standing Press – 3×8 (both arms at once)

16m EMOM:

1 – 15 Cal Curve Run

2 – 10 Burpees

Workout 2:

50 KBS

50 Ab Mat

50 Push Ups

40 KBS

40 Ab Mat

40 Pull Ups

30 KBS

30 Ab Mat

30 Push Ups

20 KBS

20 Ab Mat

20 Pull Ups

10 KBS

10 Ab Mat

10 Push Ups

2K Bike