Partner up . ( 32.min AMRAP ) Bike 60/50 Cals 40 PB Reverse Lunges 30 Pull ups Row 60/50 Cals 40 Thrusters ( Db or Bar ) 30 burpee over bar Ski alt Run 60/50 Cals  40 Singel arm DB STOH 30 TTB/KNEE RAISWS /VUPS

STRENGTH: EVERY 2 ½ MINS X 5  A:Deadlifts 5 @70% + 10 DDB Rows B: Bench Press 5 @70% + 5-10 Chin Ups  WORKOUT: 8 MIN AMRAP  30 Double Unders/60 Single Skips  20 Sit Ups  15 Db Snatch  12/10 Cals Air Runner

EVERY 12 MINS X 4 (10 MIN CAP EACH ROUND) A:  Bike 3000/2800m Ski 1000/900 Max Burpees Remaining Time  B: Row 1200/1100m Air Runner/Echo Bike 90/80 Cals  Max Pb Squats Remaining Time  Complete 2 rounds of each alternate between A&B

Workout A 14 min amrap Bike 1600m 40 wallballs 30 ground to overhead 20 Burpees to plate Workout B 14 min amrap 1000m relay run 40 reverse lunges 30 ring rows 20 sit ups 2 sled push

EMOTM X 30 1ST RUN 12 CALS 2ND 12 HANG DB SNATCH 3RD ROW 12/10 CALS 4TH 14 PB SQUATS 5TH 10 HRPU OR HS HOLD 20 SECS 6TH 30 SEC OF CORE

Mamas in Motion: WEEK 4 Wednesday 29/10/25-  cc Floor pressing- 10 x 4 Lateral raises- 12 x 3 Partner workout- 18 min- 1 person working, 1 person resting  32 calories  20 KB swings  2 lengths of walking lunges (1 each)  2 sled pushes (1 each)

Strength : EMOTM x 10 mins 1 Squat clean + 1 Hang Power Clean + 1 Hang Squat clean EMOTM X 20 1st Run 12/10 Cals or Echo Bike 10/8 Cals 2nd 12 DB Clean and Jerk 3rd 10 HSPU or HS Hold or HRPU 4th 5-10 Strict Pull ups

28/10/25 - Tuesday Split squats- 10,10,8 & 8 (5 second hold) Walking lunges x4 E M O M x 12 12 calories 14 DB snatches 10 calories

Partner up 60 min Amrap 1. Assault Runner 1600m 2. 60 KB Swings 3. Ski 1600m 4. 60 Ring Rows 5. Row 1600m 6. 8 lengths Sled Push (10 upstairs) 7. Echo Bike 1600m (1 mile on screen) 8. 30 Target Burpees

Strength : Back Squat ( Week 2 ) 6,6,4,4,4 @60%,65%,70%,70%,75% Every 2:30 Accessory : 3 Lengths of Double DB Lunges Rest 1 min after each set. Conditioning : 20 MIN PARTNER AMRAP Ski 40/34 Cals 40 Wallballs 16 STOH Bike 50/40 Cals 30 TTB 20 Burpee over bar