warm-up: 11min

5rounds

  • 5 burpees
  • 10 box jumps
  • 15 atomic sit-ups

5rounds: 21min cap

  • 400m run (3.5 laps)
  • 12 db alt snatches (ea)
  • 24 butterfly sit-ups

21min emom

  • min1 - 55 battle ropes
  • min2 - 15 push-ups
  • min3 - 5 wall walks

mobility

  • childs to cobra
  • happy baby pose
  • low back

 

 

Comment