warm-up | 2rounds

  • 5 push-ups
  • 10 kbs
  • 15 air squats

12min amrap

  • 500m row
  • 12 burpees

12min amrap

  • 50 battle ropes
  • 12 atomic sit-ups

12min amrap

  • 5 burpee box jumps
  • 12 lunge steps (ea)

 

1min plank

20 butterfly sit-ups

1.5min plank

20 hollow rockers

1.5min plank

10 sb hollow rockers

1min plank

10 sb butterfly sit-ups

mobility

  • lizard, pigeon
  • childs, cobra  
  • happy baby pose
  • low back

 

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