warm-up:

-run 1 lap

-lateral walking plank 1 lap

-side lunges 1 lap


x3

8min emom

  • 12 burpees

  • 12 t2b

8min emom

  • 2 burpees + 12 db clean & press

  • 48 mtn climbers (24 ea)

24min amrap

  • 12 burpees

  • 12cal row

  • 12 box jumps

  • 12 slam balls

mobility

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

 

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