warm-up:

3rounds

  • run 1 lap
  • 10 ddog updog
  • 10 banded rows
  • 30sec plank

emom until complete

*increase 1 rep emom

  • 1 - 3 push-ups - 8 slam balls
  • 2 - 3 push-ups - 9 slam balls
  • 3 - 3 push-ups - 10 slam balls
  • and continue until not able to complete in min

*plank until all are finished

15min cap

  • 15cal row
  • 55 dbl rope slams
  • 15 butterfly sit-ups

15min amrap

  • 5 pull-ups
  • 10 push-ups
  • 15 trx rows
  • 5 burpees

mobility

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

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