11.23-11.27

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 –

E3MOM for 10 Rounds

10 Wall Ball Shots

10 T2B

10 HR Push Ups

10 Ball Slams

10 Sit Up Get Ups

Workout 2 –

3 Rounds for WARM UP:

15 Cal Curve

10 Banded PVC OH Squats

10 Good Mornings – PVC Load

Box Squat – 5-5-5-5-3-3

OHS – 3×3

Body Row – 3×10

Dips – 3×8

Conditioning:

12m ROW/SKI/RIDE for total distance

WORKOUT 3:

0m EMOM –

0 – 9 –

12 Cal Bike

15 KBS

10 – 19 –

12 Cal Ski

8 KB Snatches – per arm

20-29 –

15 Cal Curve

4 TGU’s – 2 per side (do 1 per side if time is tight – be safe!)

30-39 –

12 Cal Row

10 Goblet Squats

WORKOUT 4:

Tabata 8-ways – finish one full 8-round tabata (4 minutes) at each ‘station’ before moving on:

1 – Ball Slams

2 – Pull Ups

3 – Push Ups

4 – Dbl Unders

5 – Sit Up Get Ups

6 – Squat Plate Press

7 – Burpees

8 – Curve Run

WORKOUT 5:

Partner WOD –

Partner A rides/rows/skis – Partner B chips – rotate every 20 calories until all the work is done.

Partner A – 20 cal Concept 2 (Ride/Ski/Row)

Partner B – Chip through the following:

200 KBS

100 Pull Ups

100 Push Ups

100 Step Overs

100 Ab Mat Sit Ups

100 Double Leg Lifts