warm-up:

2rounds

  • 5 burpees
  • 15 butterfly sit-ups
  • 5 atomic sit-ups
  • 15 leg raises

emom until...

5 burpees + 10 kb swings*

*increase by 1 rep each movement each min, low plank until all finish

6min clock...6x

  • 1 plate push lap
  • 20 db rev lunge steps
  • 1 bear crawl lap
  • 20 atomic sit-ups
  • 1 run lap
  • 20 db lunge steps

mobility

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

 

 

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