warm-up:

3rounds

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

10min emom

200m/175m row


10min emom

  • 10 pull-ups
  • 20 push-ups

10min amrap

  • 10cal row
  • 10 box jumps
  • 10 air squats
  • 10 lunge steps

10min amrap

  • 10 hollow rockers
  • 10 superman
  • 10 butterfly sit-ups
  • 10 atomic sit-ups*

*body weight

mobility

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

 

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