8.24-8.28

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

Body Rows – 3×10 w/ 1s pause at the top

OHS – 3×5

GHD Back Extension – 3×8

CONDITIONING:

15m RIDE/ROW/SKI for total Cals

Workout 2 –

40m EMOM –

0 – 9 –

12 Cal Bike

10 Burpees

10 – 19 –

12 Cal Ski

12 T2B

20-29 –

15 Cal Curve

10 Plate Squat w/ press

30-39 –

12 Cal Row

15 KBS

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 –

4 Rounds –

400m Run

Sled Drive Down and Back

25 Calorie Bike Ride

10 SA KBS – 10ea side

10 HR Push Ups

– post –

Tabata Flutter kicks

Workout 5 –

30m AMRAP

200m Farmer’s carry

21 Ab Mat Sit Up

15 Dbl Leg Lifs

9 G2OH (45/35)

50 Dbl Unders (sub 20 cals on ski/bike/row)

POST:

Wall Sits – 60s on 30s off for 9m.