warm-up:

3rounds

  • 350m row
  • 10 lunge twist
  • 10 push-ups
  • 10 atomic sit-ups

saturday morning...mash-up!

5min amrap

  • 5 burpee box jumps
  • 5 burpee pull-ups

-rest 2min

5min amrap

  • run 1 lap
  • 1 bear crawl

-rest 2min

10min emom

  • min 1 - 20 db oh lunge
  • min 2 - 20 push-ups

-rest 5min

20min amrap

  • 10 db alt snatch
  • 20 kb am swings
  • 100 jump rope
  • 20 kb sdlhp
  • 10 db sa clean & press

mobility

  • lizard hold
  • pigeon pose
  • banded lat stretch
  • iron cross

 

Comment