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

Strength : Front Squat 5 x 3 @ 80% or 5 x 6 @ 60% Every 2:30 Conditioning : 4 Rounds for Time. 30 Thrusters 42.5/30kg 24 DB Snatch 10 Synchro lateral Burpee over bar 50/42 Cals Row alt Bike Time Cap 22 mins

1K Run PARTNER RUN 1K/900M 200M FARMERS CARRY 800M REPAY RUN 1K/900M ROW 4 LENGHTS BBJ 800M RELAY RUN 5 LENGHTS LUNGES 600 M PARTNERS RUN 120 WALLBALLS

PARTNER. 28 MIN AMRAP BIKE 50 CALS + 20 DB DEVILS PRESS + 500M RUN ROW 50 CALS + 50 WALLBALLS + 500M SKI

Strength: Every 3 mins x 5  Deadlifts x 7  Strict Press x 7  Strict Pull Ups x 7 Workout: 9 MIN AMRAP 12 Sandbag Squats  16 Reverse Crunches  12 DDB STOH  12 Cals Air Runner

Teens Class 15 Mins AMRAP 2 Sled Push 8-10 Banded Chin Ups 10 slam balls 5 HSPU or 20sec HS Hold 30 Sec Hollow hold Skill Skipping Wod EMOM 12 mins 1. 6 Cals Ski 2. Sandbag lunges 3. ⁠8 cals row 4. ⁠8-10 wall balls