8.31-9-4

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 – 3

Dips – 3×10

DB Arnold Press – 3×10

DB Step Back Lunges – 3×5 ea leg

CONDITIONING:

15m RIDE/ROW/SKI for total Cals

Workout 2 –

40m EMOM –

0 – 9 –

12 Cal Bike

15 G2OH (35/25)

10 – 19 –

12 Cal Ski

12 T2B

20-29 –

15 Cal Curve

10 Plate Squat w/ press (35/25)

30-39 –

12 Cal Row

10 Sit Up Get Up (35/25)

Workout 3 –

The Gauntlet

30m AMRAP of:

 1000m Row

50 Thrusters (45/35)

30 Pull Ups

then: 10 Rounds of:

3 Snatches (135/115/95/65)

15 Wall Ball Shots (20/14)

Then: CINDY

5 Pull Ups

10 Push Ups

15 Air Squats

*your score is the number of rounds of CINDY you complete

Workout 4 –

2K Ski

2K Row

4k Bike

Complete – break up any way you want:

50 T2B

50 Body Rows

50 Box Step Overs

Workout 5 –

4 Rounds –

400m Run

Sled Drive Down and Back

25 Calorie Bike Ride

15 Ab Mat Sit Ups

10 HR Push Ups

5 Deck Rolls

– post –

Tabata Flutter kicks