warm-up | 3rounds

  • 1 bear crawl
  • 10 hollow rockers
  • 10 kb swings (american)

03rounds 15min

  • 12 butterfly sit-ups (45/25)
  • 03 plate loaded laps (45/25)
  • 16 oh lunge steps (45/25)

***amrap burpees for remainder of the 15mins

20min amrap

“cindy”

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

rest 2 min

10min amrap

run 1 mile

***amrap burpees for remainder of the 10mins

mobility

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

 

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