warm-up:

3rounds

  • 10 burpees
  • 1 lap
  • 10 atomic sit-ups

 

  • 10 iron cross
  • 10 scorpion
  • 10 childs to cobra

“angie”

30min time cap

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 air squats

finisher

200 jump ropes

mobility

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

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