warm-up:

3rounds

  • 15 push-ups
  • 10 pull-ups
  • 20 lunge steps

1min rest

25 hollow rockers

30min amrap

  • 400m run (3.5 laps)
  • 20 air squats
  • 2 rope climbs
  • 20 leg raises
  • 2 wall walks
  • 200m row

3rounds

  • 10 iron cross
  • 10 scorpion
  • 10 superman
  • 10 leg raise full
  • 10 fire hydrant
  • 10 child to cobra

mobility

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

 

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