warm-up:

3rounds

  • 10 lunge steps
  • 10 hollow rockers
  • 5 pull-ups
  • 5 slam balls

rest 1min

  • 10 russian baby’s
  • 10 supine torso rot.

16min amrap

  • 16 db fr lunge steps
  • 16 t2b
  • 8 db power cleans

(repeat)

  • 16 db fr lunge steps
  • 16 pull-ups
  • 8 db power cleans

(repeat)

(back to the beginning)

row / run

  • 250m row, run 1 lap
  • 5 burpees
  • 500m row, run 1 lap
  • 10 burpees
  • 750m row, run 1 lap
  • 15 burpees
  • 1000m row, run 1 lap
  • 20 burpees

mobility

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

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