warm-up:

  • 1 lap
  • 2 bear crawls
  • 1 lap
  • 2 bear crawls
  • 1 lap

saturday fun...day

  • 10 db burpee step-ups
  • 10 hspu (5sec pause top)
  • 20 kb burpee swings (am)
  • 20 push-ups (5sec pause)
  • 30 db burpee snatch (15ea)
  • 30 squats (2sec pause bot.)
  • 40 slam ball burpee
  • 40 lunge steps (2sec pause)
  • 50 atomic burpee
  • 50 burpees

mobility

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

 

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