warm-up:

3rounds

  • 5 t2b
  • 5 push-ups
  • 25 jump ropes
  • 1 lap

10min amrap

  • 10 butterfly sit-ups
  • 10 v-ups
  • 10sec v-hold
  • 10 hollow rockers

15min time cap

  • 50 hspu
  • 30 pull-ups
  • 20 wall walks

15min amrap

  • 15 db clean and press
  • 15 burpees
  • 15 butterfly sit-ups
  • 150 jump ropes

mobility

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

 

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