warm-up:

  • run 1 lap
  • bear crawl 1 lap
  • lunge 1 lap


x3

10min emom

  • 75 jump ropes

  • 8/9/10/11/12 burpees

 

10min emom

  • 3 burpees + 12 kb swings

  • 25 butterfly sit-ups

20min amrap

db snatch (alt)*

  • 4 burpees ea min

*ea rep from the floor

**at each min stop and perform 4 burpees

***accumulate as many reps as possible

mobility

childs to cobra

ddog to updog

lizard

pigeon

ironcross / scorpion

Comment