warm-up:

5min on your own

2rounds (extended warm-up)

  • 2min plank
  • 30sec rest
  • 1min hanging flutter kicks
  • 30sec side plank
  • 30sec side plank
  • 30sec rest
  • 500/450m row
  • 30sec rest


***then run 400m - 3.5 laps

5rounds

e6mom

  • 10 pull-ups
  • 15 thrusters
  • 600/550m row

mobility

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

 

Comment