warm-up | 1min ea movement

  • ddog updog
  • iron cross  
  • scorpion
  • mtn climber
  • lunge steps

run 2 laps

20min emom

  • 1- 14 alt db snatch
  • 2- 21 push-ups
  • 3- 18 db clean & press
  • 4- 30 air squats
  • 5- 15 kb swings (american)

2min rest

10min emom

  • 1- 10/20* t2b

*rep count if on back

3rounds for time

  • 3/6/9 strict pull-ups
  • 12/18/24 sb fr squats
  • 30/36/42 butterfly sit-ups

mobility

  • childs pose w/ lat
  • happy baby pose

 

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