warm-up:

5min

  • 5 push-ups
  • 5 trx rows
  • 5 hollow rockers

throwback tuesday...

(january 31…)

emom until...12min

death by burpee/box jump

1 burpee / 1 box jump

increase by 1ea per min (at failure alt. low/high/side/side planks on 30sec)

modified boat race…

3rounds

500m row / 400m run

(3min rest btw rounds)

5min amrap

  • 15 v-ups
  • 15 superman

5min amrap

  • 8 atomic sit-ups
  • 8 squats

5min amrap

  • 5 butterfly sit-ups
  • 5 t2b

mobility

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

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