warm-up:

3rounds

  • 5 atomic sit-ups
  • 10 squats
  • 15 butterfly sit-ups

24min amrap

  • 6 clusters
  • 12 slam balls
  • 24 slam ball thrusters
  • 12 slam balls
  • 6 db oh lunge steps

5min amrap

  • 10 kb sdl hp
  • 10 burpees
  • 10 box jumps

rest 1min - repeat

5min amrap

  • 10 kb sdl hp
  • 10 burpees
  • 10 box jumps

mobility

  • lizard / pigeon
  • oh banded shoulder
  • low back stretch

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