Emom x 12 1st min: 12 Cals Air Runner 2nd min: 20 Kb Swings Russian 3rd min: 30 Seconds Core Workout: 12 min AMRAP Row 11/9 Cals 8 Down Ups Bike 11/9 Cals 16 Power Bag Lunges

Strength : Push Press 5 x 4 Superset with 5-10 Strict wide grip pull ups. Every 3:00 Conditioning : EMOTM X 20 Mins 1st Echo Bike 11/9 Cals 2nd 10 C2B/Pull us/Ring Rows 3rd 8 Burpee Box Jump overs 4th 10 Double DB Push Press

Every 3 mins x 3 rounds Back squats x 8 @60% Pull ups x 5-8 reps Bench press x 8 @ 60% Band trail leg x 5 each leg Wod - 3 rounds for time Row 300m 3 wall walks Ski 300m Med ball chest pass x 10 Echo bike 25 Cals Ddb push press x 10

*Mamas in Motiion" 23/03/26 Split squats- 16x2 & 14x2 (8/7 each side) RDL- 14, 12, 10 & 10 E M O M x12 mins 1. 12 calories 2. 14 DB snatches 3. 12 hand release push ups

Strength : Back Squat ( Week 2) 4 x 8 @ 65% Every 2:30 Conditioning : 20 Min AMRAP SKI 30/24 Cals alt Bike 30/24 Cals 12 Front Squats 6 Sync burpee over bar 20 HSPU/HRPU 12 Hang power cleans 6 Sync burpee over bar

Partner up. 30 min AMRAP Run 400m together 30 PB Reverse lunges 20 burpees over bag Bike 800m 4 sled pushes 30/24 Cal ski Run 400m together 30 Hang DB Snatch

Strength : Deadlift 5 x 4 @70%-80% Every 2:30 Bench Press 5 x 3 Superset with 5 Strict pull ups. Every 3:00 Conditioning : 10 MIN AMRAP 10/8 Cals Bike/Run/Ski 15 Airaquats 10 V Ups 1 Wall walk

4rds Strict press x5 Banded pull ups x5 3rds Push press x 3 Bent over rows x5 Skill Practice HSPU Wod 3 rounds for time 200m run 8 front squats 8 burpees over the bar 8 sit ups

Endurance : 3 Rounds for time. Row 50/42 Cals 40 Wallballs Bike 50/42 Cals 24 Target Burpees Ski 50/42 Cals Run 600m together Time Cap 42 mins.

300m row 30 wall balls 300m ski 30 power bag lunges 600m bike 30 target Burpees 600m row 30 wall balls 600m ski 30 power bag lunges 1200m bike 30 target Burpees 900m row 30 wall balls 900m ski 30 power bag lunges 2400m bike 30 cals assault bike