12.14-12.18

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 –

4 – 10m AMRAPs – (1m transition time)

AMRAP 1:

15 Cal Ski – 15 Ab Mat Sit Ups

AMRAP 2:

10 G2OH (35/25) – 10 Burpees

AMRAP 3:

15 Cal Bike STANDING/15 Cal Seated Ride

AMRAP 4 –

10 Squat w/ Plate Press (35/25) – 10 T2B

Workout 2:

3 Rounds – warm up tempo

12 cal Bike

10 KBS

7 HR Push Ups

GHD – 3×8

Body Row – 3×10

TGU’s – 10 per side (take as long as needed)

Back Squat – 5 x 5

SA KB Snatches – 25 per arm (take as long as needed)

THEN –

2k Row or Ski – 4k Bike

Workout 3 –

PARTNER ANGIE

EVERYONE DOES EVERYTHING – ONE PERSON WORKS AT A TIME:

100 Pull Ups

100 Push Ups

100 Ab Mat Sit Ups

100 Squats (45/35) – med ball target

Workout 4 –

3 Rounds – Warm Up Tempo

15 Cal Ski

10 Box Step Ups

5 Windmills per side (LIGHT)

3-way shoulder – 3×6 (5lb plate)

Standing Press – 5×5

Dips – 3×10

Strict Pull Ups – 3xME

Conditioning:

5 x 150m Ski Sprints

Workout 5 –

E5MOM for 6 Rounds:

25 Cal Curve

20 Cal Ride

8 Pull Ups

8 Deck Rolls

POST –

30 Sorinex Roll Out

30 Sorinex Pikes