warm-up:

5rounds

  • 150m row
  • 10 burpees
  • 15 sit-ups

36mins of saturday fun

3rounds (12mins/round)

5mins to complete

  • 400m run (3.5 laps)
  • 15 thrusters

rest 1min

5mins to complete

  • 600m run (6 laps)
  • 15 clusters (renegade row to thruster)

rest 1min

mobility

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

 

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