warm-up:

2rounds

  • 10 butterfly sit-ups
  • 10 hollow rockers
  • 10 leg raises
  • 10 squats
  • 10 push-ups

8min emom

5 atomic sit-ups (weighted)*

*increase 1 rep every min

36min emom

  • min 1 - 8 sa swings (kb or db) + 8 sa clean & jerks (r)
  • min 2 - 8 sa swings (kb or db) + 8 sa clean & jerks (l)
  • min 3 - run 1 lap
  • min 4 - 16 hollow rockers
  • min 5 - 8 atomic sit-ups
  • min 6 - 8 snatches (ea)

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon

 

Comment