1.11 – 1.15

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

25 Cal Curve Run (Sub 20 Cal Ski – rotate if necessary)

10 Wall Ball Shots

5 Deck Rolls

WORKOUT 2:

Land Mine Hip to Hip – 3×12

Sorinex Hamstring Tucks – 3×8

GHD – 3×6-8

Face Pulls – 3×10

Goblet Squat – 3×10

Body Rows – 3×10

Sorinex Roll Outs – 3×10

THEN –

Partner Curve – 400cals – alternate every 20-25

WORKOUT 3:

Workout 3 –

Rowing Helen

3 Rounds For Time:

500m Row

21 KBS

12 Pull Ups

Rest 3-5m Then:

2K Ski for Time – full recovery

1K ski for Time – full recovery

500m ski for Time – full recovery

WORKOUT 4:

Workout 4 –

3 Rounds – Warm Up Tempo

15 Cal Ski

10 SA KBS (5 per arm)

5 Windmills per side (LIGHT)

STRENGTH:

RDL – 3×5 (Barbell Load)

Power Snatch – 3×3

Snatch Balance – 3×3

Bulgarian Split Squat – 3×6 ea leg

Sup Grip Bent Over Row – 3×8

Conditioning:

5 x 30 cal Curve Sprints

WORKOUT 5:

10m of TGU’s – AMRAP

2m Rest

10m of Box Step Overs – AMRAP

2m Rest

10m DB Redundant Farmer’s Carry