8.17 – 8.21

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 – 3 – 3 – 2

Weighted Lunge (DB) – 3×10 ea leg

DB Arnold Press – 3×8

Sorinex Hamstring Pikes – 3×8-10

CONDITIONING:

15m RIDE/ROW/SKI for total Cals

Workout 2 –

30m EMOM –

0 – 9 –

12 Cal Bike

12 Push Ups

10 – 19 –

12 Cal Ski

12 T2B

20-29 –

15 Cal Curve

12 Ball Slams

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 Run

Sled Drive Down and Back

25 Double Unders

10 KBS

– post –

6-45-90

Workout 5 –

E3MOM for 3 Rounds:

250m Ski + 5 Burpees

*small rest, then:

5 Rounds for time:

400m run/1k Bike/500m Ski

12 Pull Ups

12 KBS

12 OHS (PVC/45/65/95/135)