12.28-12.31

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 –

0m EMOM –

0 – 9 –

12 Cal Bike

15 KBS

10 – 19 –

12 Cal Ski

10 Box Jumps

20-29 –

15 Cal Curve

15 Ball Slams

30-39 –

12 Cal Row

10 Goblet Thrusters

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

Sorinex Hamstring Tucks – 3×10

GHD – 3×8

Conditioning:

12m ROW/SKI/RIDE for total distance

WORKOUT 3:

Partner Up. Finish all of one before moving on.

Curve Run – 300 Total Cals

T2B – 100 Total

Row – 200 Total Cals

Ball Slams – 200 Total

Ski Erg – 150 Total Cals

Workout 4:

3 Rounds – warm up tempo

Walk/Run 20 Cals on Curve

5 Windmills (per side)

10 Wall Ball Shots

E5MOM for 3 Rounds:

1,750m Bike

10 Back Sqauts

E5MOM for 3 Rounds:

750m Row

10 Med Ball Burpee/Wall Ball