Strength : Back Squat (Week 3) 5 x 6 @70% Every 2:30 Conditioning : 3:00 on 3:00 off x 4 5 Thrusters + 5 Burpees over Bar 15/12 Cals Bike alt Row 5 STOH + 5 Burpees over Bar 10/8 Cals Bike alt Row Max TTB /KNE/VUPS in remainder of time.

ROW 1K + 40 DB FS + ROW 500M + 30 DB FS SKI 1K + 40 DB STEP.+ SKI 500M + 30 DB. RUN 1K × 24 DB DEVILS + RUN 500M +.12 DEVILS BIKE 2K + 50 TTB + BIKE 1K + 30 TTB

Strength: Every 4 Mins x 5 Bench Press x 8 Chin Ups x 8 Deadlift x 8 Gorilla Rows x 12 Workout: 10 MIN AMRAP 16 Single Arm Thrusters 16 Push Ups 16 Kb Swings 16 Reverse Crunches

PARTNER UP. 42 MIN AMRAP SKI 800/700M 50 WALLBALLS ROW 500M/450M 50 PB REVERSE LUNGES BIKE 1500M/1499M RUN 50 CALS

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