warm-up:

3rounds

  • 10 squats
  • 10 trx rows
  • 10 push-ups

3rounds* (36mins)

r1 - row 700m

r2 - row 800m

r3 - row 900m

 

r1 - burpees* (30 / 45)

r2 - burpees* (30 / 45)

r3 - burpees* (30 / 45)

 

r1 - emom 15 kb swings (am)

r2 - emom 21 kb swings (am)

r3 - emom 27 kb swings (am)

*each round is 4mins

*burpees - 3mins / 1min rest

12min emom

  • min1 - 50sec plank
  • min2 - 25 butterfly situps
  • min3 - 20 walking planks

mobility

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

 

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