warm-up | 3rounds

  • 10 trx rows
  • 10 kb swings
  • 10 goblet squats
  • 10 leg raises

chipper for time

50 pull-ups

-5 burpee penalty, breaking

50 hspu

-5 wall ball penalty, breaking

3rounds (2mins on/1min off)

  • cal row
  • rope slams
  • jump ropes (dubs/singles)

core | 5rounds

  • 10 hollow rockers
  • 10 v-ups
  • 10 tuck ups
  • 10sec hollow hold

mobility

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

 

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