warm-up:

3rounds

  • 5 trx rows
  • 5 burpees
  • 5 atomic sit-ups

15min amrap

  • 250m row
  • 50 air squats
  • 20 push-ups

15min time cap

1-3-7

  • wall walks
  • laps
  • bear crawls

15min time cap

4rft

  • 5 db snatches
  • 10 burpees
  • 15 kb swings (american)

*partner workout relay style -SPRINT- or 1 to 1 work to rest ratio

mobility

  • scorpion hold
  • lizard hold
  • pigeon pose
  • banded lat stretch

 

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