RUN 200M 1 LENGHT OF LUNGES SKI 200M RUN 200M 1 LENGHT BBJ ROW 200M RUN 200M 2 LENGHT SLED PULL BIKE 400M 20 MIN AMRAP

Mamas in Motion- Monday 3/4 Lower-body focus- • Front foot elevated split squat- use plate and ½ DBs 16x2 & 14x2 • Walking Lunges 1 length after each set 12 EMOM (every minute on the minute, 40 on, 20 off) • 14 calories • 12 KB swings • ⁠30 Russian twists / core movement

Strength : Front Squat 6 x 4 @70-85% Every 2:30 Conditioning : Partner up . 20 MIN AMRAP 4 Wallwalks 16 Double DB Thrusters 30/24 Cals Ski 16 Synchro SA Front Rack DB Reverse lunge 10 Burpee Pull ups 30/24 Cal Bike Erg

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