warm-up:

3rounds

  • run 2 laps
  • 1 side bear crawls
  • 10 pull-ups

happy saturday

  • 100 air squats
  • 90 push-ups
  • 80 lunge steps
  • 70 hspu
  • 60 box jumps
  • 500m row
  • 400m run
  • 30 burpees
  • 20 atomic sit-ups
  • 10 wall walks
  • 5 bear crawls

mobility

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

 

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