warm-up:

3rounds

  • 5 push-ups
  • 10 squats
  • 5 russian babys
  • 10 leg raises

10min

  • 50cal row
  • 40 pull-ups
  • 30 slam balls
  • 20 american kb swings
  • 10 renegade rows

10min

  • 5 bear crawls
  • 40 push-ups
  • 30 hspu
  • 20 walking planks
  • 10 burpee 2 push-up

20min amrap

  • 20 hr push-ups
  • 20 butterfly sit-ups
  • 20 kb sdl hp
  • 20 hollow rockers

mobility

  • childs to cobra
  • happy baby pose
  • low back

 

 

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