warm-up:

  • 1min plank
  • 30sec rest
  • 30sec side plank
  • 30sec side plank
  • 30sec rest
  • 1min plank

100 mtn climbers

8min emom

4 burpees + 8 push-ups*

*emom + 1 push-up

4rounds

4min clock each part

part a - 4min

  • 400m run (3.5)
  • 1 lap bear crawl
  • 12 strict push-ups

part b - 4min

  • 8 burpees
  • 16 box jumps
  • 8 burpee box jumps

mobility

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

 

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