12.21-12.23

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

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 G2OH – 35/25

100 Standing Press – 45/35

100 Box Jumps/Step Ups

100 Sit Up Get Ups – 35/25

100 Double Leg Lifts

Workout 2:

3 Rounds – warm up tempo

12 cal SKI

10 T2B

2 TGU’s per side – light KB

STRENGTH:

Bar Complex:

Hang Clean – 5×2

Clean Pulls – 5×2

Dead Lift – 3×3

Body Rows – 3×10

GHD – 3×10

THEN –

Partner Curve Run – 400 total cals – rotate every 20

WORKOUT 3:

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