11.16 – 11.20

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 –

30m Time Cap –

250 KBS

125 Warrior Sit Ups

50 Wall Ball Shots

25 T2B

Row for Max Distance with remaining time (sub ski or bike)

Workout 2 –

3 Rounds for WARM UP:

15 Cal Bike

5 KB Snatches – per arm

5 Goblet Squats w/ 2s pause at the bottom

Dead Lift – 5-5-5-3-3-3

Front Squat – 3×3

Sup-Grip Bent Over Row – 3×8

Arnold Press – 3×8

Conditioning:

12m ROW/SKI/RIDE for total distance

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 –

8 Rounds for Time

15 Cal Farmer’s Carry on the Curve

150m Ski

12 T-pause push ups

10 Sit Up Get Ups (35/25)

5 Burpee Box Jumps

Workout 5 –

40m EMOM –

0 – 9 –

12 Cal Bike

10 G2OH

10 – 19 –

12 Cal Ski

10 Squat w/ Plate Press

20-29 –

15 Cal Curve

15 Ab Mat Sit Ups

30-39 –

12 Cal Row

10 Burpees