warm-up | 2rounds

  • 5 trx rows
  • 10 push-ups
  • 15 air squats

2 person teams | for time

50 hollow rocker - buy in

  • 100 sball clean (30/20)
  • -handstand hold-
  • 50 pull-ups
  • -kb fr hold-
  • 100 butterfly sit-ups
  • -pull-up bar hang-
  • 50 box jump overs
  • -db oh hold-
  • 100 sball lunge steps

2 person teams - relay | for time

  • 10cal row
  • 1 lap
  • 20cal row
  • 2 laps
  • 2 bear crawls
  • 20cal row
  • 1 bear crawl
  • 10cal row

mobility

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

 

Comment