warm-up:

3rounds

  • 10 lunge twist
  • 10 push-ups
  • 10 atomic sit-ups

10min amrap

2000m row

*if finished before time air squat until time ends

10min emom

12 burpees

‘durante core’ *modified

10min amrap

  • 10 butterfly sit-ups
  • 10 tuck-ups
  • 10 hollow rocks
  • 10 hollow holds

10min amrap

  • 10cal row
  • 1 bear crawl
  • 1 lap

mobility

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

 

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