8.3 – 8.7

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 –

Dead Lift – 5 – 5 – 5 – 5 – 3 – 3

Body Rows – 3 x 10-12

Sorinex Tuck + Pike – 3 x 8-10

Green Band Good Mornings – 3×10

CONDITIONING:

15m RIDE/ROW/SKI for total Cals

Workout 2 –

40m EMOM –

1 – 15 Cal Curve

2 – 12 Ball Slams

3 – 10 Cal Ski

4 – 12 box step overs

5 – 12 Cal Bike

6 – 7 SA KB Snatches (per arm)

7 – 15 Ab Mat Sit Ups

8 – 10 Goblet Squats

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 –

500m Row

21 T2B

15 HR Push Ups

9 Deck Rolls

– then –

Farmers Carry – 400m total

Workout 5 –

Bulgarian Split Squat – 3 x 8 each leg (DB Load)

Front Squat – 3 x 5

Green Band Good Morning – 2 x 10 (do in between FS sets)

CONDITIONING:

3 Rounds of:

400m Run

12 T2B

12 Push Ups