warm-up:

2rounds

  • 1 lap
  • 1min high plank
  • 10 squats
  • 10 trx rows

saturday / partnerday

5rft (12min cap)

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

3rft (18min cap)

  • 1 -10 kb swings (american)
  • 30 burpees
  • 2 -20 kb swings (american)
  • 20 burpees
  • 3 -30 kb swings (american)
  • 10 burpees

2rft (8min cap)

  • 250m row
  • 25 slam balls

5rft (12min cap)

  • 10 hollow rockers
  • 10 v-ups
  • 10 tuck-ups
  • 10sec v hold

mobility

  • scorpion
  • iron cross
  • ddog to updog
  • childs to cobra

 

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