warm-up:

5rounds

  • 5 burpees
  • 5 atomic sit-ups
  • 5 pull-ups

7rounds

  • 1min slam balls
  • 1min superman
  • 1min push-ups
  • 1min pull-ups (trx rows)
  • 1min lunge steps
  • 1min rest

mobility

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

 

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