warm-up: 4min -mobility-

  • mtn climber
  • ddog updog
  • squats
  • push-ups

12min amrap*

  • 48 butterfly sit-ups
  • 24 kb swings
  • 12 burpees

*follow amrap with 48cal row

12min amrap*

  • 24 hollow rockers pull-ups
  • 12 kb sdl hp
  • 6 wall walks

*follow amrap with 400m run

2rounds (18min cap)

  • 12 slam balls
  • 2 bear crawls (full)
  • 12 box step ups (ea)
  • 2 laps
  • 12 db thrusters
  • 200m row
  • 12 atomic sit-ups
  • 200 jump ropes

mobility

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

 

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