warm-up:

1round

  • 25 trx rows
  • 25 squats
  • 25 plank to ddog
  • 25 hollow rockers

3rounds

  • 500m row
  • 15 db bent over rows
  • 15 db shoulder press

5min amrap

  • 15 push-ups
  • 8 lunge steps each
  • 7 burpees

rest 1min

repeat

20min amrap

  • 400m run (3.5 laps)
  • 30 kb swings (heavy but unbroken) 
  • 8 c2b pull-ups (12 pull-ups / 24 trx) -rounds1&3

  • 12 hspu -rounds 2&4

mobility

  • scorpion hold
  • puppy dog pose
  • childs to cobra pose
  • iron cross

 

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