warm-up:

5rounds

  • 5 push-ups
  • 10 squats
  • 15 sit-ups

25min cap

  • 30 slam balls
  • 30 sl db deadlifts (15 ea)
  • 30 pvc sit-ups
  • 30 burpees
  • 30 atomic sit-ups

rest 3min

  • 30 slam ball burpees
  • 30 db romanian deadlifts
  • 30 mb wall sit-ups
  • 30 hr push-ups
  • 30 jump squats

15min amrap

  • 150 jump ropes
  • 15 hollow rockers
  • 10 hspu
  • 5 burpee box jumps

mobility

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

 

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