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 –
5 Rounds for Time
10 C2B Pull Ups
20 Push Ups
30 KBS
40 Ab Mat Sit Ups
*rest 2m between each round
Post:
25 Sorinex Roll Outs
Workout 2 –
RDL – 3×8 (barbell load)
Dead Lift – 3×5
Arnold Press – 3×8
Dips – 3×10
THEN –
10+1, 9+2 …. 2+9, 1+10 of:
Strict T2B
Deck Rolls
Workout 3 –
40m EMOM
1. SKI ERG – 12/10 Cals
2. 15 Ball Slams
3. ROW – 12/10 Cals
4. 10 Sit Up Get Ups (35/25)
5. BIKE – 12/10 Cals
6. 12 Wall Ball Shots
7. CURVE run – 15 cals
8. 10 Burpees
Workout 4 –
Partner WOD:
Partner A – Ride/Row or Ski While Partner B Works
Partner B – Go in order:
200m Farmer’s Carry
30 Box Step Overs
200m Farmer’s Carry
25 Ball Slams
200m Farmer’s Carry
40 Ab Mat Sit Ups
200m Farmer’s Carry
25 Wall Ball Shots
Workout 5 –
10 Rounds for Time
10 Burpees
10 Air Squats
10 Push Ups
10 Warrior Sit Ups
– post –
5m Wall Sits – 60s on 30s off.
Bar GYM 