warm-up:

3rounds

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

1round

  • lunge stretch
  • iron cross
  • scorpion

20min e2mom

350m / 300m row

20min amrap

  • 5 pull-ups
  • 10 push-ups
  • 15 squats
  • 20 lunge steps
  • 25 butterfly sit-ups

6min

me plank (alt low to high)

*even - low plank

*odd - high plank

mobility

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

 

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