warm-up:

5round

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

5min amrap

  • 75 jump ropes
  • 15 db clean & press

5min amrap

  • 1 lap (run)
  • 5 burpees

5min amrap

  • 75 jumps ropes
  • 10 sa kb swings (ea)

20min amrap

  • 15 slam balls*
  • 5 t2b*
  • 10 box jumpes*

*increase all by 1 rep per round until 20mins is up

mobility

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

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