warm-up:

3rounds

  • 1 lap
  • 1 lap lunge steps
  • 10 push-ups
  • 10 trx rows

 

  • iron cross
  • scorpion

5rounds*

*each round is 7min + 1min rest

part a - 2.5mins

  • 12 db burpee step ups
  • 36 dbl rope slams
  • 6 pull-ups
  • 18 db clean & press

part b - 2.5mins

  • row 30/35cals

part c - 2mins

  • max effort atomic sit-ups

10min emom

10reps increasing 1rep emom until failure - plank at failure until all finish

  • burpees

 

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