warm-up:

3rounds

  • 12 push-ups
  • 12 squats
  • 24 battle ropes

12min amrap

  • 24cal row
  • 12 hspu

12min amrap

  • 12 db fr squats
  • 12 db push press
  • 12 db clusters (db squat clean to db thruster)

18min - 6mom

(3rounds - 6min ea)

  • 12 box jumps
  • 10 atomic situps
  • 8 burpees
  • 6 c2b pull-ups (8 pull-ups / 12 trx)
  • 4 wall walks
  • 2 bear crawls

mobility

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

 

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