8.10-8.14

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 Squats – 8 – 5 – 5 – 3 – 3

Overhead Squats – 3 x 6

Sorinex Hamstring Tucks – 3×8-10

Sorinex Hamstring Pikes – 3×8-10

CONDITIONING:

15m RIDE/ROW/SKI for total Cals

Workout 2 –

40m EMOM –

1 – 15 Cal Curve

2 – 12 G2OH

3 – 10 Cal Ski

4 – 10 Burpees

5 – 12 Cal Bike

6 – 15 KBS

7 – 15 Ab Mat Sit Ups

8 – 10 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 –

200m Farmer’s Carry

21 Cal Bike

15 HR Push Ups

9 Sorinex Roll Outs

– then –

Sled Drive – 3 way for 9m

Workout 5 –

2 Position Clean – Deck and Hang – 8 sets

Clean Pulls – 3×3

Shoulder Press – 3×8

Renegade Row w/ Push Up – 3×5 each arm

CONDITIONING:

5 Rounds of:

250m Ski

12 T2B

12 Ab Mat Sit Ups