warm-up:

  • 2min burpees
  • 1min atmomic situps
  • 1min butterfly situps

pre-new year

7rounds - 1min ea

  • 1- row for cals (12-20)
  • 2- slam balls
  • 3- slam ball thrusters
  • 4- jump rope
  • 5- rest

rest 2min

10min emom

10 t2b (every min on the min)

mobility

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

 

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