warm-up:

-200m row

-20 push-ups

-20 sit-ups


x2

 

10min cap

10!1 burpees*

*5 pull-ups after ea set

 

15min cap

partner (relay)

4x

  • 5 db snatches (ea)
  • 10 burpees
  • 15 kb swings (american)

24min

2min clock (ea)

  • 15/12cal row

  • 30 wall balls

  • 15 burpees

  • 15 t2b

mobility

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

 

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