warm-up:

2rounds

  • 5 pull-ups
  • 10 push-ups
  • 10 squats
  • 15 sit-ups

45min mash-up

20min e2mom

  • 12 box jumps
  • 12 kb swings (american)

10min e2mom

  • 10 burpee box jumps
  • 10 kb sdl hp

15min e3mom

  • 15 box jump overs
  • 30 leg raises
  • 45 dbl rope slams

mobility

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

 

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