warm-up:

3rounds

  • 100 jump ropes
  • 20 wall balls

3rounds (24min)

part a

4min clock

  • 400m run (3.5 laps)
  • 15 slam balls

part b

4min clock

  • 400m run (3.5 laps)
  • 15 mb squat cleans

4rounds

partner (relay)

  • 8 mb fr squat
  • 8 mb thruster
  • 8 slam balls

5rounds

‘durante core’

  • 10 hollow rockers
  • 10 v-ups
  • 10 tuck ups
  • 10sec hollow hold

mobility

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

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