warm-up:

5mins on your own

18min cap

10!1

  • man makers*
  • burpee box jump

*renegade row / burpee / clean / squat / press

3rounds - 12min ea

4min

  • 400m run
  • 12 hammer strikes ea

 

4min

  • 12 slam ball burpees
  • 12 mb push-ups ea
  • 12 slam balls

 

4min

  • 12 hollow rockers / 12 v-ups / 12 tuck ups / 12sec hollow hold

mobility

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

 

 

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