Strength : Back Squat ( Week 5 ) 2 x 4 @75% 2 x 3 @80% 20 Reps @50% of last set of 3 ( Add weight from previous week if possible) Every 3:00 Conditioning : Partner up . 4 Rds for Time 30/24 Cals Row alt Ski 8 Sync Burpees 40 TTB alt HSPU Run 400m together Time Cap 22 mins

Mamas in Motion :) Pushing and pulling: Seated alternating press- 8 each side x4 Ring rows - 6-8 Goblet squats 12x4 Partner workout: (all reps split) (one working one resting!) (12 minutes AMRAP) * 40 calories (30 on AB) * 20 plates to overhead * 16 slam balls * 20 sit ups :)

Strength : 5 Rds ( Every 4mins ) 4 Bench Press 5 Strict Chin ups 10 DB RDLS 5-8 Seated DB Press 20 Sec Hollow Conditioning : 10 Rounds (A) Max Cals on Machine 40 Secs (B) Max Burpees 40 Secs Alternate each round

Endurance : Partner 40 min Time Cap Row 500/450m Bike 1000/900m Run 600m together Ski 500/450m Row 1000/900m Bike 2000/1800m Relay Run 1000m Ski 1000/900m 40 Powerbag reverse Lunges 30 Burpees 40 Powerbag reverse Lunges 30 Burpees Row 500/450m Bike 1000/900m Run 600m Together Ski 500/450m

Strength : Power Clean EMOTM X 15 1 Power Clean Conditioning : For Time BIKE 20/17 CALS 10 HANG POWER CLEANS 12 BURPEE OVER BAR 20 PULL UPS RUN 400M 10 HANG POWER CLEANS 12 BURPEES OVER BAR 20 PULL UPS ROW 20/17 CALS TIME CAP 12 MINS

Strength : Push Press 5 x 3 Superset with 5 Pendley Barbell Rows Every 3:00 Conditioning : Every 2 mins for 18 mins 0-2 mins Ski 11/9 Cals + 8 Thrusters 2-4 mins 30 DU or 45 Singles + 10-15 TTB + 30 Double unders 4-6 mins MAX Cals for 60 secs on Echo bike

Strength : Back Squat. Week 4 4 x 4 @75% 20 Reps @50% Every 2:30 Conditioning : Partner up. 20 mins AMRAP 10 Burpee Box Jumps 20 HSPU 20 Double DB Front Squats Bike 24/20 Cals 12 Sync DB Clean and Jerks Run 24 Cals

Mamas in Motion :) Pushing and pulling: Push press with DB- 10,10,8,8 Superset-> Ring rows - 6-8 Goblet squats 12x4 Partner workout: (all reps split) (one working one resting!) (12 minutes AMRAP) * 40 calories (30 on AB) * 20 plates to overhead * 20 KB swings * 20 sit ups :)

Strength : 20 mins 1 Sled Push 5 Strict Chin up 3 Deadlifts @ 70% 8 Double DB Seat Press 4 Bench Press Conditioning : 3 min AMRAPS ( Rest 1 min btw rds ) (A) 8/7 Cals Ski + 12 Air Squats (B) Row 8/7 Cals + 10/8 Push Ups + 8 V UPs (C) Max Cals Bike erg or Runner or Echo Bike

Endurance : Partner up. 4 Rounds for time. Ski 500/450m 40 PB Squats Bike 1k/900m Run 400m 30/24 Cals Row 40 PB Reverse Lunges Time Cap 40 mins