warm-up:

3rounds

  • 30sec side plank
  • 10 iron cross
  • 30sec side plank
  • 10 scorpion
  • 30sec high plank
  • 10 ddog updog

45min amrap

1000m row

 

400m run

 

20 wall balls

 

10 hr push-ups

 

5 pull-ups


1 wall walk

mobility

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

 

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