warm-up: 4min… | 15sec ea

  • -burpee  
  • -mtn climber
  • -air squats
  • -jump squats

 

for time (20min cap)

  • 42 sl sit-ups
  • 21 sl db rdls (ea)
  • 9 box jumps
  • 30 sl sit-ups
  • 15 sl db rdls (ea)
  • 15 box jumps
  • 18 sl sit-ups
  • 9 sl db rdls (ea)
  • 21 box jumps

20min amrap

run 1 mile

remaining time:

  • 5 burpees
  • 10 russian kb swings
  • 15 thrusters*

*w/ swing kb

mobility

  • ddog / updog
  • childs pose
  • happy baby pose

 

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