9.8-9-11

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 – 5×5 – 3×3

Body Rows w/ 1s Pause – 3×10

OHS – 3×10

Strict Pulls Ups – 3×ME

CONDITIONING:

15m RIDE/ROW/SKI for total Cals

Workout 2 –

40m EMOM –

0 – 9 –

12 Cal Bike

12 Thrusters (35/25 Bumb Bells)

10 – 19 –

12 Cal Ski

10 Renegade Row + push ups (35/25)

20-29 –

15 Cal Curve

10 G2OH (35/25)

30-39 –

12 Cal Row

10 Sit Up Get Up (DB Load 35/25)

Workout 3 –

2K Ski

2K Row

4k Bike

Complete – break up any way you want:

50 Heavy KBS

50 T2B

50 Wall Ball Shots

Workout 4 –

E5MOM for 8 Rounds

10 Burpees

20 Cal Bike

15 Ab Mat Sit Ups

5 C2B Pull Ups

5 Deck Rolls

– post –

25 Sorunex Roll Outs