warm-up: 8min | 4rounds

  • 15 air squats
  • 12 trx rows
  • 10 butterfly sit-ups

5rounds (15min cap)

  • 15 cal row
  • 100 jump rope singles
  • 12 over rower burpees

2min rest

12min amrap

  • 12 slam balls
  • 4 pull-ups

10min

“durante core”

  • 10 hollow rockers
  • 10 v-ups
  • 10 tuck ups
  • 10sec v-hold

mobility

  • childs to cobra
  • happy baby pose
  • low back

 

 

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