11.30-12.4

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

20 T2B

30 Push Ups

40 Calorie Curve Run

50 Ab Mat Sit Ups

40 KBS

30 Pull Ups

20 Cal Bike

10 C2B Pull Ups

POST:

4 x 250m Bike Sprints

Workout 2 –

RDL – 2×6 barbell Load

Good Mornings – 2×6 Barbell Load

Dead Lift – 6×3 – add weight each set

Arnold Press – 3×6

THEN –

2k Row or Ski – 4k Bike

Workout 3 –

Pushing Annie

For Time:

50-40-30-20-10 of

Double Unders

Ab Mat Sit Ups

Push 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 –

E3MOM for 10 Rounds:

25 Calorie Row

10 G2OH (35/25)

10 Squat w/ Plate Press (35/25)

POST –

Flutter Kick Tabata

Ab Mat Tabata