10.12-10.16

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 –

10 Rounds –

25 KBS

5 Pull Ups

10 Push Ups

10 Double leg lifts

Post:

5 x 150m Ski Sprints

Workout 2 –

Box Squat – 5-5-5-5-5

GHD – 3×8

Barbell RDL – 3×8

Body Row w/ 1s paus at the tip – 3×10

10m AMRAP

20 Cal Curve Run

12 Cal Ski

12 Cal Row

REPEAT UNTIL TIME EXPIRES

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 –

Partner WOD:

Partner A – Ride/Row or Ski While Partner B Works

Partner B – Go in order:

200m Farmer’s Carry

25 T2B

25 Ball Slams

25 Pull Ups

40 Ab Mat Sit Ups

25 HR Push Ups

25 Squat w/ Plate Press (35/25)

25 Sit Up Get Ups (35/25)

Workout 5 –

3 Rounds – not for time:

12 Cal Bike

7 KBS

5 HR Push Ups

WOD:

30 C&J for time (185/165/135/95/65)

Every Minute perform 5 burpees

– post –

Partner Farmer Walk – 3 total 300m laps