warm-up:

3rounds

  • 10 pvc dislocates
  • 10 pvc front squats
  • 10 pvc thrusters

10min cap

  • 400m run (3.5 laps)
  • 40 butterfly sit-ups
  • 400m run (3.5 laps)
  • 40 butterfly sit-ups
  • 400m run
  • 40 butterfly sit-ups

20min amrap

  • 4 db snatches (ea)*
  • 8 pull-ups
  • 4 thrusters*

*heavy dbs

mobility

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

 

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