warm-up:

5rounds

  • 1min high plank
  • 10 lunge steps
  • 10 trx rows

5rft (partner - relay)

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

4rft (partner - relay)

  • 1 - 10 burpees + 10 thrusters
  • 2 - 10 burpees + 20 thrusters
  • 3 - 10 burpees + 30 thrusters
  • 4 - 10 burpees + 40 thrusters

3rft (partner - relay)

  • 200m run (1.5 laps)
  • 10 hollow rockers
  • 100 jump rope

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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