warm-up:

3rounds

  • 20 lunge steps
  • 20 squats
  • 20 push-ups

50 dbl mtn climber

10min emom

partner emom

  • p1 - 1min high plank
  • p2 - 10 burpee over partner

*partners switch and repeat 5x

10min emom

  • 12 box jumps
  • 12 kb swings (american)

12min cap

2500m row

12min amrap

  • 12 slam balls
  • 12 butterfly sit-ups
  • 12 db box step ups (ea)

mobility

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

 

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