warm-up:

5round

  • 1 lap (run)
  • 10 hspu
  • 15 trx rows

Sept. 9th - 9/9...99

45min amrap

  • 9 butterfly sit-ups
  • 9 burpees
  • 9cal row
  • 9 hollow rockers
  • 9 atomic sit-ups
  • 9 pull-ups
  • 9 push-ups
  • 9 sb front squats
  • 9 slam balls
  • 9 lunge steps (ea)
  • 9 box jumps

mobility

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

 

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