9.21 – 9.25

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 –

30m Time Cap –

100 Pull ups

100 Push Ups

100 Air Squats

100 Ab Mat Sit Ups:

Row for Max Distance with remaining time (sub ski or bike)

Workout 2 –

40m EMOM –

0 – 9 –

12 Cal Bike

10 G2OH

10 – 19 –

12 Cal Ski

10 Squat w/ Plate Press

20-29 –

15 Cal Curve

10 Sit Up Get Up

30-39 –

12 Cal Row

12 T-Pause Push Ups

Workout 3 –

Row For a personal Target!

*E3MOM perform 7 burpees

 – or –

Ride For a Personal Target!

*E3MOM perform 12 pull Ups

 – or –

Ski For Personal Target!

*E3MOM perform 12 Box Step Overs

*personal target is the nearest 500m to your previous 30m distance PR

Workout 4 –

E2MOM for 20 Rounds (40 total Minutes):

Repeat this Cycle:

1 – 10 Push Ups + 10 Pull Ups

2 – 10 Back Squats – 95/135/185/205

3 – 250m Ski

4 – 10 Arnold Press (35/25) + 5 GHD Extensions

5 – 10 G2OH (DB in each hand – 25/35) + 5 Deck Rolls

Workout 5 –

E5MOM for 6 Rounds

10 Burpees

20 Cal Bike

15 Ab Mat Sit Ups

5 C2B Pull Ups

10 Ball Slams

– post –

25 Sorinex Roll Outs