warm-up:

3min on own

mash-up

min0 - min8 amrap

  • 8 pull-ups
  • 8 push-ups
  • 8 lunge steps

rest 2min

min10 - min25 emom

  • min1 - 20 cg push-ups
  • min2 - 50sec side plank
  • min3 - 15/12cal row
  • min4 - 50sec side plank
  • min5 - 20 hr push-ups

min25 - min33 amrap

  • 1 lap
  • 15 box jumps
  • 10 burpees
  • 5 front plate hold squat

rest 2min

min35 - min50 emom

  • min1 - 200/180cal row
  • min2 - 20 knees to chest
  • min3 - 60 rope slams

mobility

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

 

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