warm-up:

3rounds

  • 7 air squats
  • 7 hr push-ups
  • 7 hollow rockers

10rounds (24min cap)

  • 5 db fr squats
  • 10 burpees
  • 15 db leg raise pull

10min amrap

  • 10 dbl mtn climbers
  • 10 tuck ups
  • 10 v-ups
  • 10sec v hold

10min amrap

  • 21 rope slams
  • 7 atomic sit-ups
  • 21 slam balls

mobility

  • 3 way hip stretch
  • low back stretch
  • hanging core stretch

 

 

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