warm-up:

5min

warm-up on your own

3rounds  

part a (2min clock)

500/450m row

 

part b (1min clock)

rest

4rounds

  • 200m run (1.5 laps)
  • 1min high plank

5rounds

part a (2min clock)

2 laps plate push*

*2-3 plates / 1-2 plates

 

part b (2min clock)

125 jump ropes

mobility

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

 

Comment