warm-up:

3rounds

  • 1 bear crawl
  • 10 lunge steps
  • 10 push-ups
  • 5 pull-ups

7rounds (21min cap)

  • 140 jump ropes
  • 14 kbs (american)
  • 7 hspu

500m row

20 burpees

rest 2min

7rounds

  • 42 rope slams
  • 21 kb sdl hp

mobility

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

 

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