warm-up:

3rounds

  • 1 lap
  • 5 push-ups
  • 10 sit-ups
  • 15 squats

15min time cap

21-18-15-12-9

  1. kb swings (american)
  2. burpees

15min time cap

15-12-9-6-3

  • burpee slam balls
  • renegade row

10min time cap

  • 18 push-ups
  • 9 db push press
  • 42 hollow rockers
  • 30 push-ups
  • 15 db push press
  • 30 hollow rockers
  • 42 push-ups
  • 21 db push press
  • 18 hollow rockers

mobility

  • iron cross hold
  • lizard hold
  • pigeon pose
  • banded shoulder

 

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