warm-up:

partner (1:1 work to rest)

row (2.00 / 2.10)

  • 250/200
  • 350/300
  • 500/450
  • 600/550
  • 750/700
  • 800/750 (1.55/2.05)

5rounds 4min clock

  • 12 db thrusters
  • 9 slam balls
  • 6 man makers*
  • 3 wall walks
  • 2 burpees
  • 1 bear crawl

‘durante core’

10min amrap

  • 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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