warm-up:

5mins on your own

10min

odd mins - high plank

even mins - 8 hr push-ups & 8 burpees

 

rest 1min

2rft (8min cap)

40 kb swings + 20 burpees

20 pull-ups

 

rest 1min

2rft (8min cap)

40cal row

2rounds - 9min ea

400m run (3min)

 

3min emom

(3 burpees start of ea min)

12 box jumps

 

3min

  • 15 slam balls
  • 15 push-ups
  • 15 butterfly sit-ups

mobility

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

 

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