warm-up:

3rounds

  • 20 trx rows
  • 10 push-ups

3rounds  

  • 1min high plank
  • 30sec rest
  • 30sec side high plank
  • 30sec side high plank
  • 30 sec rest
  • 18/14/10 push-ups

4rounds

  • 40 dbl rope slams
  • 20 butterfly sit-ups
  • 10 man makers*

*renegade row / clean / squat / press

5rounds

part a (2min clock)

22/18cal row

 

part b (2min clock)

12 pull-ups

mobility

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

 

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