warm-up:

3rounds

  • 20 lunge steps
  • 10 burpees
  • 3 wall walks
  • 30sec plank

 

5rounds

3min each round + run*

  • 10 hspu
  • 15 box jumps
  • 20 db push press

*after each round run

1 - 200m run (1.5 laps) + 1min

2 - 400m run (3.5 laps) + 2min

3 - 600m run (5 laps) + 3min

4 - 800m run (7 laps) + 5min

5 - 1mile run (13 / sign)+ 9min

mobility

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

 

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