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 – 3 – 3 – 3
OHS – 3 x 6
Sorinex Roll Out – 3 x 8-10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
35m AMRAP:
25 Cal Bike Ride
15 Ball Slams
10 Double Leg Lifts
5 Pull Ups
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
– OR –
30m SKI for distance
*E3MOM perform 12 Box Step Overs
Workout 4 –
5 Rounds –
Sled Drive Down and Back
50 Double Unders
15 KBS
5 Burpees
– then –
Farmers Carry – 400m total
Workout 5 –
DB Bench Press – 3×8
DB Standing Shoulder Press – 3×8
DB Load RDL – both legs/both arms – 3×8
DB Hammer Curls – 3×10
CONDITIONING:
3 Rounds of:
25 Cal Curve Run
12 T2B
10 Plate Squat Press
8 G2OH
Bar GYM 