warm-up: 5min

3rounds

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

for time: 10min cap

21-15-9

  • squat jacks
  • butterfly sit-ups
  • hspu

for time: 20min cap

50-35-20

  • slam balls
  • box jumps
  • wall balls

10min emom

*every 2 mins on the min

  • 50 jump rope singles
  • 30sec hollow hold

mobility

  • childs to cobra
  • happy baby pose
  • low back

 

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