warm-up:

3rounds

(pause reps)

  • 5 hr push-ups
  • 5 squats
  • 5 pull-ups

5rounds (15min cap)

  • 50cal row
  • 10 kb swings
  • 40cal row
  • 20 kb swings
  • 30cal row
  • 30 kb swings
  • 20cal row
  • 40 kb swings
  • 10cal row
  • 50 kb swings

15min amrap

  • 9 pull-ups
  • 15 hr push-ups
  • 21 burpees

15min emom

  • min1 - 50sec squat jump
  • min2 - 50sec side plank
  • min3 - 50sec side plank
  • min4 - 50sec split jump
  • min5 - 50sec plank

mobility

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

 

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