warm-up:

  • -ddog push-up x 10
  • -mtn climbers x10  
  • -wall walks x 5

running clock - 20min cap

21-15-9

  • kb swings (american)
  • kb sdl hp
  • kb gets (ea)

2min rest - jump rope during rest

21-15-9

  • db snatch (ea)
  • db curl & press
  • db dbl gets

8min amrap

  • 8 hr push-ups
  • 8 plank rows
  • 8 fr squats
  • 8 thrusters

1min rest

8min amrap

  • 8 burpees
  • 8 box jumps
  • 8 atomic sit-ups

mobility

  • childs pose to lizard
  • low back

 

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