warm-up:

3rounds

  • 20 lunge steps
  • 5 inchworm pu’s
  • 1min high plank

5rounds

2min clock

450/400m row

2min clock

20 db snatches

2min clock

25 hollow rockers

15min amrap

  • 8 hspu
  • 8 pull-ups
  • 8 walking planks

mobility

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

 

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