warm-up:

3rounds

  • 10 hr push-ups
  • 15 lunge steps (ea)
  • 20 trx rows

10min emom*

3 sit-ups / 3 atomic sit-ups

*increase reps by 1 per min

 

2min rest

 

10min emom*

3 push-ups / 3 burpees

*increase reps by 1 per min


2min rest

21-15-9

  • pull-ups
  • hspu
  • burpee box jumps

 

2min rest

 

42/21/9-30/15/6-18/9/3

  • kb sdl hp
  • db thrusters
  • wall walks

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • banded oh distract.

 

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