11.2 – 11.7

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 –

Chipper Up and Down –

10 Cal Ski

20T2B

30 Push Ups

40 Ab Mat Sit Ups

50 Ball Slams

40 KBS

30 Double Leg Lifts

20 Cal Bike

10 C2B Pull Ups

POST:

4 x 150m Ski Sprints

Workout 2 –

RDL – 2×6 barbell Load

Good Mornings – 2×6 Barbell Load

Deck Power Clean – 6×2 – add weight each set

Push Press – 3×6

THEN –

2k Row or Ski – 4k Bike

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 –

40m EMOM –

1 – 15 Cal Curve

2 – 12 G2OH

3 – 10 Cal Ski

4 – 10 Burpees

5 – 12 Cal Bike

6 – 15 KBS

7 – 15 Ab Mat Sit Ups

8 – 10 Pull Ups

Workout 5 –

EMOM for 10m – 10 Pull Ups
EMOM for 10m – 10 Push Ups
EMOM for 10m – 10 Wall Ball Shots

POST –

Flutter Kick Tabata

Sit Up/Get Up tabata