warm-up:

1round

(2sec pause w/ 10sec pause at completion)

  • 10 air squats
  • 10 push-ups
  • 10 trx rows
  • 10 hollow rockers
  • 10 lunge steps

saturday chipper...

  • 100 butterfly sit-ups
  • 90 kb sdl hp
  • 80 lunge steps (80 ea)
  • 70 burpees
  • 60 hr push-ups (full range)
  • 50cal row
  • 40 box jump overs
  • 30 ALT db snatch (30 ea)
  • 20 pull-ups
  • 10 bear crawls (½ laps)

mobility

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

 

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