warm-up: 3rounds

  • 14 trx rows
  • 14 push-ups
  • 14 squats
  • 14 butterfly sit-ups

4rounds

  • 1min - 14 pull-ups
  • 2min - 1min max trx rows
  • 3min - 1min row recovery pace

*30sec rest btw rounds

4rounds

  • 1min - 14 bench press
  • 2min - 1min max hr push-ups
  • 3min - bear crawl recovery pace

*30sec btw rounds

4rounds

  • 1min - 14 goblet squats
  • 2min - 1min max air squats
  • 3min - 1min jog recovery pace

*30sec btw rounds

mobility

  • lizard / pigeon
  • childs / cobra
  • happy baby pose
  • low back

 

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