WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
E6MOM for 7 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
10 G2OH (35/25)
5 Pull Ups
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 Up –
Partner A – Ride/Row or Ski 20 Cals
Partner B – Work through the following moves
1 – Wall Sits
2 – Forearm Plank
3 – Bar Hang
4 – Battery Hold (with a KB or Plate)
5 – Box Step Overs
Repeat as an AMRAP for 40M
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
4×10 Reps of each:
Face Pulls
Banded pull aparts (alternate grip)
3-way shoulder
Mix in assisted spiderman banded stretch between each round
STRENGTH:
DB Floor Press – 3×8
Dips – 3×10
Barbell Standing Press – 3×6
Body Rows – 3×10
POST:
7m AMRAP
5 SA KB Swings (ea arm)
5 Burpees
5 Ball Slams
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 Row Ladder – You Go/I Go:
150m
250m
350m
500m
750m
500m
350m
250m
150m
POST:
Tabata – Sit/Up Get Up & Flutter kicks holding plate (alternate)
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Strength:
Land Mine SA Press – 3×6 ea side
DB Sing Leg RDL – 3×6 ea side (hold a DB in each hand)
Sorinex Hamstring Tucks – 3×10-12
Hang Power Clean – 5×5
Standing Press (barbell) – 4×5
Renegade Row – 3×8 ea side
Conditioning – Pick one:
Partner Curve – 400 Cals
Partner Ski – 260 Cals
Partner Row – 260 Cals
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 Up –
Partner A – Ride/Row or Ski 20 Cals
Partner B – Work through the following moves
1 – Wall Sits
2 – Forearm Plank
3 – Bar Hang
4 – Battery Hold (with a KB or Plate)
5 – Box Step Overs
Repeat as an AMRAP for 40M
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
E6MOM for 7 Rounds –
Pick two
500m Row
1000m Ride
500m Ski
10 T2B
10 Air Squats
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
52 Card Mix Up:
Hearts – T2B
Clubs – Target Air Squats
Diamonds – Tomahawk Slams (1-2=1)
Spades – Burpees
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Strength:
Land Mine Step Back Lunges/Press – 3×3 each side
TRX Push Up/Tuck – 3×8
Bulgarian Split Squat – 3×6 ea leg
Dead Lift – 5×5
Sorinex Cart Roll Out – 3×10
Green Band Good Mornings – 3×10
Conditioning:
5×20 Cal Curve Sprint
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
For Time:
Buy In:
250m Row
Then – 5 Rounds of:
10 Lunges
10 Air Squats
10 Warrior sit ups
8 Burpees
Cash Out:
250m Row
Bar GYM 