warm-up:

3rounds

  • 20 lunge steps
  • 10 push-ups
  • 5 trx rows

4rft (16min cap)

  • 400m run (3.5 laps)
  • 16 db fr squats

16min e2mom

  • ½ lap lateral bear crawl + 20 butterfly sit-ups

  • ½ lap lateral bear crawl + 10 burpees

10min emom

  • 18/15cal row
  • 8 pull-ups*

*strict if possible / use band to help maintain strict

mobility

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

 

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