warm-up:

  • 5min
  • 5 push-ups
  • 5 trx rows
  • 5 hollow rockers

emom until...12min

death by burpee/box jump

1 burpee / 1 box jump

  • increase by 1ea per min

  • at failure alt. low/high/side/side planks on 30sec

modified boat race…

3rounds

500m row / 400m run

*3min rest btw rounds

5min amrap

  • 15 v-ups
  • 15 superman

5min amrap

  • 8 atomic sit-ups
  • 8 squats

5min amrap

  • 5 leg raises
  • 5 t2b

mobility

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

 

 

 

 

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