warm-up:

3rounds

  • 30sec hang stretch
  • 15 cobra push-ups
  • 10 lunge steps

for time (15min cap)

  • 50 butterfly sit-ups
  • 15 hspu
  • 10 plank rows
  • 50 butterfly sit-ups
  • 15 hspu
  • 10 plank rows
  • 50 butterfly sit-ups
  • 15 hspu
  • 10 plank rows
  • 50 butterfly sit-ups
  • 15 hspu
  • 10 plank rows

for time (18min cap)

  • 450/400m row
  • 100 jump ropes
  • 50 battle ropes
  • 450/400m row
  • 100 jump ropes
  • 50 battle ropes
  • 450/400m row
  • 100 jump ropes
  • 50 battle ropes
  • 450/400m row
  • 100 jump ropes
  • 50 battle ropes

mobility

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

 

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