1.18 – 1.22

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:

E6MOM for 6 Rounds

1K bike

500m Row or Ski

10 KBS

5 Goblet Squats

WORKOUT 2:

Land Mine Thruster – 3×8

Sorinex Hamstring Tucks – 3×8

GHD – 3×6-8

Hang Power Clean – 5×5

Barbell RDL – 3×6

Body Rows – 3×10-12

Sorinex Roll Outs – 3×10-12

THEN –

Partner Curve – 400cals – alternate every 20-25

WORKOUT 3:

10 Rounds for Time – 30m Time Cap

10 Burpees

10 Ab Mat Sit Ups

10 Box Step Overs

10 Air Squats

POST:

Tabata Flutter Kicks

WORKOUT 4:

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

Partner WOD –

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:

100 KBS

100 Wall Ball Shots

100 G2OH (35/25)

100 Step Overs

100 Sit Up Get Up

100 T2B