6.11 & 6.12

15m Self Guided Warm Up

PVC/Foam Roll

500m Row/Ski

1000m Bike

400m Run

21-15-9 – KBS/Ab Mat

Monster Walk

Knee/Ankle/Hip/Shoulder Mobility

Workout 1:

Bench Press (DB or Barbell – your choice) – 10-8-8-6-6-4

Body Rows – 3×10

Dips – 3×10

Conditioning – 16m EMOM

1 – 15 Calorie Curve Run

2 – 10 DB Thrusters

Workout 2:

10 Rounds –

200m Run

5 OHS (45/35 – PVC)

5 burpees

5 deck rolls