warm-up:

run 2 laps

3rounds

  • 10 squats
  • 10 push-ups
  • 10 sit-ups

rest 1min

2rounds

  • 10 iron cross
  • 10 scorpion
  • 10 s lunges (ea)
  • 10 good mornings
  • 10 childs to cobra

fight gone bad - 3rds

  • 1min wall ball (air)
  • 1min bb sdl hp (75/45)
  • 1min box jumps
  • 1min pushpress (bb or db)
  • 1min row (cals)
  • 1min rest

“durante core”

5rounds

  • 10 hollow rockers
  • 10 v ups
  • 10 tuck ups
  • 10sec v hold

mobility

  • lizard, pigeon pose
  • puppy dog pose
  • childs to cobra pose
  • low back

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