warm-up: 5min

  • legs swings
  • arm swings
  • ddog / updog
  • mtn climber wide

12min emom

  • 1min low plank
  • 10 hspu
  • 1min high plank
  • 10 hr push-ups

6min emom

  • 36 mtn climbers 2ct
  • 24 k2c (knees to chest)

24min emom  (for total score - 45sec / 15sec transition)

  • row for total cal
  • pull-ups
  • battle ropes
  • burpees
  • butterfly sit-ups
  • atomic sit-ups

mobility

  • childs pose
  • cobra pose
  • iron cross
  • happy baby pose

 

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