10.26-10.30

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 –

Break It Up However you Want –

200 Cal Bike

200 KBS

200 Box Step Overs

20 TGU’s – 10 per side

Workout 2 –

Land Mine Thrusters – 3×8 ea leg

Box Squat – 5×5

Body Row – 3×10

Green Band Good Mornings – 3×8

THEN –

Death By Wall Ball – start at 7

Workout 3 –

Row to a personal Target

E3MOM – 7 Burpees

Ski to a personal Target

E3MOM – 12 Box Step Overs

Ride to a Personal Target

E3MOM – 10 Pull Ups

Workout 4 –

Box Jumps/Step Ups & Pull Ups – up and down the ladder:

8+2 / 10+4 / 12+6 / 14+8 / 16+10 / 18+12 / 20+14

18 + 12 / 16+10 / 14+8 / 12+6 / 10+4 / 8+2

Every 90s for 6 rounds:

60s wall sit – 30s rest

Conditioning: 2K Ski, 2K Row or 4K bike

Workout 5 –

E3MOM for 15m

10 Back Squats (135/95)

10 Sit Up Get Ups

10 Push Ups

E3MOM for 15m

15 Cal Ski

7 Man Makers