12.7 – 12.11

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 –

3 – 10m intervals

Interval 1:

Curve Run – 20 cal sprint/20 cal walk

Interval 2:

10 Ball Slams/Wall Sit – EMOM

Interval 3:

15 Cal Bike sprint (standing)/15 Cal Casual ride

Workout 2 –

3 Rounds – warm up tempo

12 cal Bike

10 KBS

5 Goblet Squats

Box Squat – 6-6-5-5-5-4

OHS – 3×3

Body Row – 3×10 w/ 1s pause at top

DB Bench Press – 3×6-8

THEN –

2k Row or Ski – 4k Bike

Workout 3 –

Rowing Helen

3 Rounds For Time:

500m Row

21 KBS

12 Pull Ups

Rest 3-5m Then:

CINDY – 20m EMOM

5 Pull Ups

10 Push Ups

15 Air Squats

Workout 4 –

3 Rounds – Warm Up Tempo

15 Cal Ski

10 SA KBS (5 per arm)

5 Windmills per side (LIGHT)

RDL – 3×5 (Barbell Load)

2-position Cleans (Deck & Hang) – x8

Bulgarian Split Squat – 3×6 ea leg

Sup Grip Bent Over Row – 3×8

Conditioning:

5 x 25 cal Curve Sprints

Workout 5 –

E5MOM for 6 Rounds:

6 TGU’s – 3 per side

10 burpees

12 T2B

20 Cal Bike/Row/Ski

POST –

50 Floor Wipers (L+R = 1)