Working on a new format – I’m going to post 5 workouts for the week all at once. They’ll be loosely put in order but can be done in the order you prefer.
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 –
Box Squat – 5 – 5 – 5 – 5 – 3 – 3
Sup. Grip Bent Over Row – 3 x 8
Sorinex Hamstring Curls – 3 x 8-10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
30m EMOM –
1 – 15 Cal Curve
2 – 12 Ball Slams
3 – 10 Burpees
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
Workout 4 –
5 Rounds –
200m Run
5 DB Thrusters
10 Push ups on DB
10 Renegade Row (5 ea arm)
– then –
Farmers Carry – 400m total
Workout 5 –
DB Curls – 3 x 10
DB Bench Press – 3 x 10
DB Standing Strict Press – 3 x 10
DB RDL (both Legs both arms at once) – 3 x 10
Goblet Squats – 3 x 10
CONDITIONING:
5 x 150m Ski Sprints – full recovery between
Bar GYM 