warm-up:

3rounds

  • 1min side plank
  • 30sec rest
  • 1min side plank
  • 30sec rest
  • 1 bear crawl

5rounds

2min amrap

  • 10 kb swings (russian)
  • 10 burpees

3min clock

  • 400 + 10 butterfly sit-ups

12min cap

  • 25 dbl rope slams (ea)
  • 5 push-ups
  • 1min high plank
  • 50 dbl rope slams (ea)
  • 10 push-ups
  • 45sec high plank
  • 75 dbl rope slams (ea)
  • 15 push-ups
  • 30sec high plank
  • 100 dbl rope slams (ea)
  • 20 push-ups
  • 15sec high plank

mobility

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

 

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