warm-up:

  • 10 arm swings
  • 10 leg swings
  • 10 push-ups
  • 10 air squats
  • 10 butterfly su’s

mashup (30min plus...)

min 0-4 run 400m

min 4-5 rest

min 5 start 5min amrap

21 db rdl’s

21 hollow rockers

min 10-12 rest

min 12-16 run 400m

min 16-17 rest

min 17 start 3min amrap

7 slam balls

7 atomic sit-ups

min 20-22 rest

min 22-26 run 400

min 26-27 rest

min 27 start 1min amrap

me burpees

min 28-30 rest

min 30...for time

slam ball thruster

1 - 10

slam ball fr lunge steps

10 - 1 (ea)

mobility

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

 

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