warm-up:

3min on own

mash-up

min0 - min10 amrap

  • 8 burpees
  • 8 push-ups
  • 8 atomic sit-ups
  • 8 squats

min11 - min25 emom

  • min1 - 25 hollow rockers
  • min2 - 50sec low plank
  • min3 - 25 dbl mtn climbers
  • min4 - 50sec hollow hold
  • min5 - 15 slam balls

min26 - min35 amrap

  • 1 slam ball lap
  • 15 slam ball cleans
  • 10 slam ball thrusters
  • 5 slam balls

min36 - min50 emom

  • min1 - 20 butterfly sit-ups
  • min2 - 25 mtn climbers
  • min3 - 20 leg raises

mobility

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

 

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