warm-up:

10min amrap

  • 25 trx rows
  • 25 kb swings
  • 25 kb sdl hp
  • 25 hollow rockers

21min emom

  • 7 pull-ups
  • 7 db snatches (ea)
  • 21cal row

12min amrap

  • 21 db romanian deadlifts
  • 15 hspu
  • 9 db facing burpee

5min max effort

butterfly sit-ups

mobility

  • lizard pose
  • pigeon pose
  • downward dog pose
  • happy baby pose
  • low back stretch

 

 

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