warm-up:

5round

  • 5 push-ups
  • 10 air squats
  • 15 trx rows

8min amrap

  • 75 dbl rope slams
  • 15 butterfly sit-ups

1min transition

8min amrap

  • 75 battle ropes (ea)
  • 15 hollow rockers

18min amrap

  • 18cal row*
  • 9 burpees*
  • 18 lunge steps (ea)*

*increase by 2/1/2 rep per round until 18mins is up

mobility

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

 

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