warm-up:

3rounds

  • 10 baby makers
  • 1 high knees
  • 1 butt kicks
  • 1 frankenstein walk
  • 10 push-ups

 

4rounds*

*each round is 6min + 1min rest

a)

  • 400m run (3.5 laps)
  • 500/450m row

b)

  • 18  sb clean/squat/press
  • 18 pull-ups

21-15-9

  • lunge steps (ea)
  • kb sdl hp
  • box jumps
  • hollow rockers

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • lat stretch

 

Comment