2 ROUNDS FOR TIME ROW 800M + 20 BURPEE BOX STEP UPS BIKE 2K + 6 SLED PUSHES SKI 800M + 500M RUN TIME CAP 30 MINS

Strength: Every 5 Mins x 4 Sets  10/9/8/7/6/5/4/3/2/1 Deadlift  Chin ups  Bench Press  Weighted Box Step Ups  Gorilla Rows  90 seconds rest each round  Core: 3 rds of  12 Leg Raises  12 reverse Crunches  12 V Ups

3 Rounds Rest 90seconds between rds 5 x Push Press 10 x Ring Rows 10 x plate to over head Skill Pull up progression Wod Partner WOD Hyrox Style *Part A 8Mins time cap 300m run 150m ski 300m run 150m Row 300m run 2 x length’s Farmers Carry - [ ] 2 minutes rest *Part B 8 mins time cap 300m bike 2 lengths Burpee Broad Jumps 300mbike 2 lengths walking Lunge 10kBag 300m bike 20 Wall balls

Partner For Time (42 MIN TIME CAP) Row 2000/1800m  Ski 2000/1800m Bike 4000/3600m  100 Sandbag Forward Lunges  Row 1000/900m Ski 1000/900m Bike 2000/1800m  50/40 Cals Echo Bike/ 50 Cals Runner

730pm 20 mins strength Partner up 4 sled push 12 bench press 75% 4 lengths farmers carry 16 pull ups/ring rows 40 Wall Balls 20 weighted step ups Acid bath partner 1000m ski 1000m row 2000m bike

EMOTM X 30 MINS 1ST ROW 10/8 CALS 2ND DB BENCH X 8 3RD RUN/BIKE 12 CALS 4TH 30 SECS OF CORE 5TH 14 PB LUNGES REVERSE

Mamas in Motion- week 2/4 Wednesday- • Seated alternating shoulder press- 8 e/s x4 • Hand-release push ups 10x4 PART 2: Higher intensity (At your own pace) 18 minutes 😊 Partner- (You go, I go)! (All reps are ½ ) • 32 calories • 16 GTOH • 14 DB snatches • 12 down ups/burpees/ jump squats

Strength: Every 90 Seconds x 10 1 Squat Clean + 1 Split Jerk Workout: 14 MIN AMRAP 5 Power Cleans 60/40kg 10 TTB/KTE/KR/Sit ups  15 Wall Balls

Strength : Push Press 4,4,3,3,2 ( Increasing each set) Every 2:30 Conditioning : EMOTM X 20 1st 3 Wall walks or 20-30 sec Hold 2nd 10/8 Cals Echo Bike 3rd 10 C2B 4th 40 Double unders or 60 SS

PARTNET WOD . 2 ROUNDS 200 M RUN TOGETHER 4 SLED PUSHES LIGHT 30 PUSH UP SK 400M ( SLOT 100EA) DBB PUSH PRESS X 20 TARGET BURPEE X 20 ECHO BIKE 24 CAL RING ROW X 30 SIT UPS X 30