warm-up:

  • 10 iron cross
  • 10 scorpion
  • 10 childs to cobra
  • 10 ddog to updog
  • 10 baby makers

‘thanks nathan, thursday’

5rounds*

  • 1 lap
  • 2 burpee slam ball box jump
  • 3 wall walks
  • 4 bear crawls
  • 5 burpee step ups (ea)

*new rounds start every 6mins - 5mins to complete round with 1min rest

12min emom

  • min1 - 15 hammer strikes*
  • min2 - dbl rope slams
  • min3 - (1&3 15 lunge steps (ea) / 2&4 20 push-ups)

*hammer strikes - 1&3 right side / 2&4 left side

mobility

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

 

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