warm-up:

3rounds

  • 1 lap
  • 5 push-ups
  • 10 squats

21min amrap

  • 21cal row
  • 21 wall balls (air)
  • 21 burpees
  • 2 wall walks + 1 bear crawl

21min emom (7rounds)

  • 45sec hollow rockers
  • -15sec rest
  • 45sec kb swing
  • -15sec rest
  • 45sec atomic sit-ups
  • -15sec rest

mobility

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

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