warm-up:

2rounds

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

27-21-15-9-3

(18min cap)

  • row cals
  • thrusters

*recovery row until time

(18min amrap)

  • 24 lunge steps
  • 18 burpees
  • 12 box jumps

6min emom

18 mb wall sit-ups

mobility

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

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