warm-up:

5rounds

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

1min rest

25 butterfly sit-ups

12min amrap

  • 400m run (3.5 laps)
  • 25 pvc sit-ups

12min emom

200m / 175m row emom

3rounds

  • 30 wall balls
  • 30 rdls to c & p*

*romanian deadlift to clean and press

mobility

  • lizard, pigeon pose
  • puppy dog pose
  • childs to cobra pose
  • hamstring stretc

Comment