warm-up | 3rounds

  • 1 inside lap
  • 1 bear crawl
  • 10 mc wide
  • 5 baby makers

6rounds (30min cap)

  • 12 cal row
  • 6 burpee db snatch (ea)
  • 16 burpee box jump overs
  • 16 db lunge steps (ea)
  • 6 renegade rows
  • 12 db thrusters

2rounds

  • 1min v-hold
  • 1min side plank l
  • 1min hollow hold
  • 1min side plank r

 

rest 2 min

 

4min

  • 30sec butterfly sit-ups
  • 30sec leg raises

mobility

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

 

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