warm-up:

3rounds

  • 1 bear crawl lap
  • 1min high plank
  • 20 trx rows

20min e5mom

  • 3 push-ups + 15 kb sdl hp*
  • 6 push-ups + 12 kb sdl hp
  • 9 push-ups + 9 kb sdl hp
  • 12 push-ups + 6 kb sdl hp
  • 15 push-ups + 3 kb sdl hp

*kb sdl hp - kettlebell sumo deadlift high pull

5rounds on 4min clock

  • 12 db sl dl* (ea)
  • 12 burpees (over kb)
  • 12 db sa squat clean (ea)

*db sl dl - dumbbell single leg deadlift

mobility

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

 

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