warm-up:

3rounds

  • 10 trx rows
  • 10 lunge steps
  • 10 push-ups

15min cap

8rounds

  • 250m row*

1min rest

*score would be the slowest

15min cap

  • 100 atomic sit-ups*

*emom stop do 3 burpees

5rft

  • 10 hollow rockers
  • 10 v-ups
  • 10 tuck ups
  • 10sec hollow hold

mobility

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

 

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