warm-up | 2rounds

  • 2 inside laps
  • 10 burpees
  • 20 lunge steps
  • 10 box step ups

2-4-6-8-10-8-6-4-2

  • hspu
  • pull-ups

3rounds for time

  • 18 pvc butterfly sit-ups
  • 18 hip ext (weighted)

“fight gone bad…”

3rounds

  • 1min wall-ball
  • 1min bb sdl hp
  • 1min box jump
  • 1min row for cals
  • 1min rest

*all 1min’s are sprints

mobility

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

 

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