warm-up | 3rounds

  • run 1 lap
  • 10 air squats
  • 10 kb swings
  • 10 trx row

15min cap | 10-9-8-7-6-5-4-3-2-1

  • db clean squat press
  • renegade rows
  • db dbl gets

5min amrap

  • 10 db alt snatch
  • 10 bar facing burpees

5min amrap

  • 10 db squat cleans
  • 10 pull-ups

20min cap | 50-40-30-20-10

  • jump ropes
  • butterfly sit-ups
  • mtn climbers 2ct
  • push-ups

mobility

  • pigeon / lizard
  • iron cross
  • happy baby pose
  • childs

 

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