warm-up: 8min(45sec/15sec)

  • -ddog updog
  • -lunge step stretch
  • -burpee
  • -rocking chair sit-ups

Emom until can’t complete reps...go up 1 rep every 2mins

  • 8 atomic sit-ups

*hollow hold for rest of minute

*12 hollow rocks emom until all done

2min rest

12min amrap

  • 12 db clean press
  • 1 bear crawl
  • 2 wall walks

3rounds

  • 48 mtn climbers (full) 2ct.
  • 36 butterfly sit-ups
  • 24 dbl mtn climbers
  • 12 dbl gets

mobility

  • childs to cobra
  • happy baby pose
  • low back

 

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