warm-up:

2rounds

  • 10 iron cross
  • 10 scorpion
  • 10 ddog updog
  • 10 mtn climbers

4min

  • 15sec mc
  • 15sec jump squats
  • 15sec hollow rocks
  • 15sec burpees

16min amrap

  • 21 curtis p*
  • 5 burpees
  • 15 curtis p*
  • 3 wall walks
  • 9 curtis p*
  • 1 bear crawl

*clean/fr lunge steps/push press

12min amrap

  • 10sec high plank
  • 10sec low plank

*push-ups for remainder

Chipper on the min

  • 10 t2b
  • 10 t2b
  • 10 t2b
  • 10 burpees
  • 10 burpees
  • 10 atomic sit-ups
  • 10 atomic sit-ups
  • 10 box jumps
  • 10 box jumps
  • 10 k2e
  • 10 k2e
  • 10 k2e

mobility

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

 

 

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