warm-up:

3rounds

  • run 2 laps
  • 10 a kb swings
  • 5 burpees

1!10 (15min)

  • push-ups
  • pull-ups

*perform 5 burpees btw sets

10!100 (25min)

  • plank jacks
  • gmd’s

*alt forward/backward & lateral bear crawl btw sets

mobility

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

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