warm-up:

3rounds

  • 150m row
  • 10 squats
  • 10 push-ups
  • 10 butterfly sit-ups

20min amrap

  • 1 bear crawl
  • 20 bear complexes*
  • 10 lunge steps
  • 5 burpees

*romanian deadlift / squat clean thruster / fr squat

20min cap

  • 10 squat jacks
  • 10 mb wall sit-ups
  • 20 squat jacks
  • 20 mb wall sit-ups
  • 30 squat jacks
  • 30 mb wall sit-ups
  • 40 squat jacks
  • 40 mb wall sit-ups
  • 1k row

mobility

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

 

 

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