warm-up:

3rounds

  • 1 lap
  • 30sec side plank (l)
  • 30sec side plank (r)
  • 1min high plank
  • 10 baby makers

20min cap

2500m row

time remaining amrap

  • 10 squats
  • 20 burpees
  • 30 slam balls

20min emom

  • min 1 - 12 t2b
  • min 2 - 8 atomic sit-ups
  • min 3 - 10 pull-ups
  • min 4 - 6 man makers*

*man makers - renegade row (1 push-up) to cluster (clean squat press)

mobility

  • oh lat stretch
  • scorpion
  • iron cross
  • ddog to updog
  • childs to cobra

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