11.9-11.13

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 – NOT A SPRINT

20 Cal Bike

20 KBS

8 Turkish Get Ups (4 per side)

10 Goblet Squats

Post:

25 Sorinex Roll Outs

25 Sorinex Pikes

Workout 2 –

Land Mine Thrusters – 3×6

Sorinex Hamstring Tucks – 3×8

GHD – 3×6

Back Squat – 8-8-6-6-4-4

Body Rows – 3×10

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 –

Partner WOD –

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Wall Sit

Bar Hang

G2OH (35/25)

Squat w/ Plate Press (35/25)

Sit Up Get Up (35/25)

Wall Sit

Workout 5 – Add 1 rep to what you did last week

EMOM for 10m – 1? Pull Ups
EMOM for 10m – 1? Push Ups
EMOM for 10m – 1? Wall Ball Shots

POST –

Flutter Kick Tabata

Sit Up/Get Up tabata