warm-up:

  • 10 ddog updog
  • 10 mtn climber
  • 10 iron cross
  • 10 scorpion
  • 10 butterfly sit-ups
  • 10 push-ups
  • 10 squats
  • 10 burpees
  • 10 atomic sit-ups
  • 10 lunge steps

partner work

5min clock 4x relay style

  • 100 dbl rope slams
  • 500m row

10!1

  • pull-ups
  • hspu

2min on / 1min off

5x

  • 1 lap run
  • 1 lap bear crawl
  • 1 lap plate push

mobility

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

 

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