1.4 – 1.8

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:

E3MOM for 10 Rounds

10 Squat w/ Plate Press – 35/25

10 T2B

10 G2OH – 35/25

10 HR Push Ups

10 Sit Up Get Ups – 35/25

WORKOUT 2:

Land Mine Thrusters – 3×6

Sorinex Hamstring Tucks – 3×8

GHD – 3×6

Dead Lift – 6-6-5-5-5-4-3

Body Rows – 3×10

THEN –

Partner Curve – 12m Run For Cals – alternate every 20 cals

WORKOUT 3:

Partner WOD –

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Wall Sit

Bar Hang

Bar Hold (65/45)

Step Back Lunges

Sorinex Knee Tucks

REPEAT – 2x through

WORKOUT 4:

Chipper Up and Down –

10 Cal Ski

20T2B

30 Push Ups

40 Ab Mat Sit Ups

50 Ball Slams

40 KBS

30 Double Leg Lifts

20 Cal Bike

10 C2B Pull Ups

POST:

4 x 150m Ski Sprints

WORKOUT 5:

Tabata 8-ways – finish one full 8-round tabata (4 minutes) at each ‘station’ before moving on:

1 – Ball Slams

2 – Pull Ups

3 – Push Ups

4 – Dbl Unders

5 – Sit Up Get Ups

6 – Squat Plate Press

7 – Burpees

8 – Curve Run