7.9 & 7.10

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

WORKOUT 1:

Superset 1 – 

3×10 Step Back Lunges (10 each leg)

3×10 Body Rows

Superset 2 –

3×10 Plate Press Squat (35/25)

3×10 Dips

Superset 3 – 

3×10 T-Pause Push Ups

3×10 DB Shoulder Press

Conditioning:

2K Row or Ski or 4K ride

WORKOUT 2:

36M EMOM

1 – 12 Cal Ski

2 – 15 KBS

3 – 12 Cal Bike Ride

4 – 7 SA KB Snatches (per arm)

5 – 15 Cal Curve Run

6 – 10 Goblet Squats