warm-up:

1round

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

2x

  • a skips down, jog back
  • power skips down, jog back
  • high knees down, jog back
  • butt kicks down, jog back
  • frankenstein down, jog back
  • burpee broad jump, jog back

3rounds* (27min)

*3min to complete each movement x3

  • row 600/450 or 750/600

 

  • 125 hollow rockers

 

  • 10 heavy db snatch (ea)

mobility

  • 3 way hip stretch
  • hang stretch
  • puppy dog

 

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