warm-up:

3rounds

  • 3 burpees
  • 4 leg raise toe touch
  • 5 kb swings

3rounds  

part a (3min clock)

400m run (3.5 laps)

 

part b (1min clock)

1min high plank

4rounds (8min cap)

  • 16 kb swings (amer)
  • 30sec side high plank
  • 30sec side high plank

5rounds

4min clock

  • 5 db alt snatches / 2 burpees
  • 4 db alt snatches / 4 burpees
  • 3 db alt snatches / 6 burpees
  • 2 db alt snatches / 8 burpees
  • 1 db alt snatches / 10 burpees

mobility

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

 

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