warm-up:

2rounds

  • 5 burpees
  • 1min hs hold
  • 30sec rest
  • 1min low plank
  • 30sec rest

15min amrap*

10!1

  • hspu
  • pull-ups

*30sec hs / 30sec flexed arm hang until 15min is complete

15min amrap*

100 c & p

*each break 30sec high plank and until 15min is complete

15min emom

  • 75 jump ropes
  • 15 box jumps
  • 25 hollow rockers

mobility

  • banded oh distract.
  • banded lat stretch
  • low back
  • childs pose

 

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