warm-up:

3rounds

  • 3 pull-ups
  • 30sec high plank
  • 3 inchworm pu-s
  • 30sec v hold

5rounds (15min)  

part a - 45sec sprint

part b - 2.15 rest

  • 1 - row cal 12/8
  • 2 - row cal 14/10
  • 3 - row cal 16/12
  • 4 - row cal 19/15
  • 5 - row cal 22/18

5rounds*(3min/round)

15 kb swings + 20 push-ups

*15min total

15min emom

  • 15 hspu
  • 20 db romanian deadlifts
  • 80 jump ropes

mobility

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

 

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