warm-up | 10min

3rounds

  • 5 inchworm pu’s
  • 10 baby makers
  • 15 leg raises

5min amrap

  • 5 renegade rows
  • 5 pull-ups
  • 5 burpees

rest 2min

5min amrap

  • 5 slam balls
  • 5 push-ups
  • 5 atomic sit-ups

rest 2min

5min amrap

row for total cals

chipper | 20min cap

  • 20 burpee dbl push-ups
  • 20 burpee pull-ups
  • 15 burpee box jumps
  • 15 burpee slam balls
  • 10 burpee lunge steps
  • 10 atomic burpees
  • 5 laps
  • 5 bear crawls

mobility

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

 

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