warm-up:

8min

  • 10 ddog updog
  • 10 ironcross
  • 10 scorpion

4rounds

3min clock

  • 10 pull-ups (strict if possible)
  • 30 push-ups (strict)

4rft* (12min cap)

  • 10cal row
  • 10 burpees
  • 10 mb push-ups (side 2 side)

*each round increase ea by 2 reps

16min emom

  • min 1 - 16/12cal row
  • min 2 - 45sec sa plank
  • min 3 - 6 burpees / 12 air squats
  • min 4 - 45sec sa plank

mobility

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

 

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