Lower-body focus- • Front foot elevated split squat- use plate and ½ DBs 16x2 & 14x2 • RDL 16x2 & 14x2 15 EMOM (every minute on the minute, 40 on, 20 off) • 9 calories • 12 jump squats • ⁠15 GTOH L

Strength : Back Squat ( Week 5) 5 x 5 @ 75% Every 2:30 Accessory : 3 Lengths Double DB Lunge Conditioning : Partner up. 20 MIN AMRAP 24 Dumbbell snatch 20 HSPU/HRPU 12 Sync SA DB Thrusters 20/16 Cal Ski 12 Burpee Box Jumps with step down 24/20 Bike Erg

Strength: Deadlift 5 @60% Superset with 5-10 Chin ups Every 3:00 Part (B) Bench Press 3 @ 80% Superset with 5 Barbell bent over rows. Every 3:00 Core : 4 rds 15 Sec Hollow 10 Reverse crush 10 V ups 15 Sec Hollow. Rest 1 min aftet each round.

Back Squats 5x5 3rds of 10 RDLs Empty Barbell 2Lenghts SBWalking lunge 10 Alt arm & leg raises Wod Partner up 400m Run + 300m Ski 400m Run + 300m row 400m Run + 2 Lenghts BBJ 400m Run + 2 sled Push 400m Run + 50 Wall balls

40 MIN AMRAP (PARTNER) Row 1000/900m / Bike 2000/1800m Alternate 40 Pb Forward Lunges 30 Target Burpees 24/20 Cals Echo Bike / Ski 24/20 Cals Alternate Run 600m Together

30 MIN AMRAP ROW 500/450M ALT SKI 500M/450M 30 AIRSQAUATS 20 PUSH UPS 10 PULL UPS BIKE 1K/900M ALT RUN 500M 30 LUNGES 20 V UPS 10 SEATED DB PRESS

Mamas in Motion- Wednesday 3/6 Upper-Body focus- • Military press 8x2, 6x2 • Around the worlds 12x2, 10x2 • core: 12x3- each movement- Russian twists, ½ kneeling GTOH & butterfly kicks Partner workout- 16 min- 1 person working, 1 person resting • 20 calories • 1 min hold (30 sec each) • 14 reverse lunges with plates

Strength: Every 2 ½ mins x 5 Strict Press 5x3 @70-80& Workout: For Time (15 min time cap) 40 Wall Balls 30/24 Cals Ski/Bike 20 Pull Ups 15 Power Cleans 60/40kg 40 Wall Balls 30/24 Cals Ski/Bike 20 Pull Ups 15 Squat Cleans 60/40kg

Strength : Back Squat ( Week 4 ) 3 x 6 @ 70% 2 x 6 @ 75% Every 2:30 Conditioning : Partner AMRAP 20 mins. Row 24/20 Cals 10 Burpee Box Jump Overs 20 OH DB Reverse Lunge Run 20 Cals 20 TTB 20 DB Snatch

Strength : Deadlift 5 x 4 @70% Superset with 10 DB RDL Every 3:00 Conditioning : 18 MIN AMRAP ( no measure) 10 Double DB Bench Press 5-10 Strict Chin ups 20 Sec Handstand hold 10 Barbell bent over rows 20 Sec Hollow Hold