warm-up:

  • 5 burpees
  • 10 atomic sit-ups
  • 15 trx rows
  • 20 butterfly sit-ups
  • 25 hollow rockers
  • 30 leg raises

6min amrap

  • 6 burpee db snatch (ea)
  • 12 db oh lunge steps
  • 6 am kb swings (heavy)

18min e3mom

  • 1 lap burpee broad jump
  • 6 burpee box jumps
  • 1 lap run

18min time cap

  • 800/750m row
  • 100 hanging knee raises
  • 400m run
  • 50 butterfly sit-ups
  • 800/750m row
  • 25 t2b

mobility

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

 

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