warm-up:

1round

250m row

2rounds

  • 10 kb swings (am)
  • 10 burpees

saturday fun day...at least you’re not running a marathon!

30min amrap

  • 50 alt db snatches
  • 40 slam balls
  • 30 burpees
  • 20 pull-ups

5rounds (20mins)

  • 105 jump ropes
  • 25 hollow rockers
  • 15 slam ball thrusters

*if complete before time row 150m(sprint) then rest 30secs until time is up...

mobility

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

 

Comment