warm-up:

5rounds

  • 5 push-ups
  • 5 pull-ups
  • 5 squats
  • 5 sit-ups

15min amrap*

10!1

  • burpees
  • atomic sit-ups

*10sec hollow hold / 10 hollow rockers / 30sec rest until 15min is complete

25min amrap

  • 10cal row
  • 20 t2b
  • 30 push-ups
  • 40 butterfly sit-ups
  • 50 battle ropes

mobility

  • hang stretch
  • scorpion hold
  • iron cross hold

 

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