warm-up | 5min cap

  • iron cross
  • scorpion
  • leg raises
  • push-ups
  • air squats

12 months of new year’s chipper

  • january - 10 wall walks
  • february - 20 hspu
  • march - 30 pull-ups
  • april - 40 cal row
  • may - 50 kb swings
  • june - 60 kb sdl hp
  • july - 70 burpees
  • august - 80 box jumps
  • september - 90 sit-ups
  • october - 100 lunge steps
  • november - 110 mtn climbers
  • december - 120 jump ropes

mobility

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

 

 

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