warm-up:

  • 400m jog
  • 30sec high plank
  • 30sec rest
  • 30sec low plank
  • 40 butterfly sit-ups


repeat

mash-up

min0 - min8 amrap

  • 8 burpees
  • 80 jump ropes
  • 8 hspu

rest 2min

min10 - min25 emom

  • min1 - 200/180m row
  • min2 - 50sec high plank
  • min3 - 20 tuck ups
  • min4 - 50sec v hold
  • min5 - 20 slam balls

min25 - min33 amrap

  • 1 bear crawl lap
  • 5 burpee box jumps
  • 5 sa kb/db clusters (ea)
  • 10 kb swings (american)

rest 2min

min35 - min50 emom

  • min1 - run 1 lap
  • min2 - slam ball thruster
  • min3 - 8/9/10/11/12 burpees

mobility

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

 

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