warm-up:

1 lap

2rounds

  • 7 push-ups
  • 7 squats
  • 7 sit-ups

49min emom

  • 21 hollow rockers
  • 21 squat jumps
  • 7 hspu
  • 210m row
  • 7 burpee box jumps
  • 49 battle ropes
  • rest

mobility

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

 

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