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:

2-Position Clean – 8×2 (1 Deck + 1 Hang = 2)

Body Row – 3×10 w/ 1s pause at the top

DB Thrusters – 3×8

Conditioning: 16m EMOM

1 – 10 Cal Ski

2 – 12 Box Step Overs

Workout 2:

5 Rounds:

400m run

Sled Drive – down and back

21 KBS

15 Push Ups

9 Warrior Sit Ups