warm-up:

3rounds

  • 250m row
  • 10 burpees
  • 10 jump squats

25min cap

  • 10 db alt snatches
  • 15 burpee box jump overs
  • 20 db alt snatches
  • 15 burpee box jump overs
  • 30 db alt snatches
  • 15 burpee box jump overs
  • 40 db alt snatches
  • 15 burpee box jump overs
  • 50 db alt snatches
  • 15 burpee box jump overs

5rounds

  • 30sec handstand
  • 28 hollow rockers

mobility

  • lizard pose
  • puppy dog pose
  • childs to cobra pose
  • low back stretch

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