warm-up | 2rounds

  • 10 iron cross
  • 10 scorpion
  • 10 ddog updog
  • 10 childs cobra
  • 10 push-ups
  • 10 air squats

time cap - 15min

21 - 15 - 9

  • db* snatch (ea)
  • db* sa squat clean (ea)
  • burpees

*use same db for each

rest 2min

 

time cap - 25min

21 - 15 - 9

  • wall walks
  • hr push-ups
  • atomic sit-ups

core | 5min

  • 15sec butterfly sit-ups
  • 15sec low plank
  • 15sec tuck-ups
  • 15sec hollow hold

mobility

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

 

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