Warm Up: EMOMx8
· 8 – 12 Cals
· 12 – 20 Air Squats
· 12 – 20 Crunches
· 12 – 20 MB Shoulder Press
Rx Workout: For Time (9/6 – 6/3)
1000m Run
15 WBS
250m Ski / Row
15 WBS
15 MB Sit Ups
500m Row / Ski
15 WBS
15 MB Sit Ups
15 MB Squat Cleans
1500m Bike
15 MB Squat Cleans
15 MB Sit Ups
15 WBS
500m Ski / Row
15 MB Sit Ups
15 WBS
250m Row / Ski
15 WBS
1000m Run
Scaled Workout: For Time (6/3)
800m Run / Row
15 WBS
200m Ski / Row
15 WBS
15 MB Sit Ups
400m Row / Ski
15 WBS
15 MB Sit Ups
15 MB Squat Cleans
1200m Bike
15 MB Squat Cleans
15 MB Sit Ups
15 WBS
400m Ski / Row
15 MB Sit Ups
15 WBS
200m Row / Ski
15 WBS
800m Run / Row
March / April Challenge: Work towards your distance
Core / Cool Down: Coaches Pick
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