warm-up:

3x

  • 10 burpees
  • 10 kb swings
  • 10 hollow rockers

6x (15min clock)

  • 1min row (am’cals’ap)
  • 1min kb carry (front rack)
  • 30sec transition

6x (15min clock)

  • 1min me push-ups
  • 1min me trx rows
  • 30sec transition

6x (12min clock)

  • 45sec me butterfly sit-ups
  • 15sec transition
  • 45sec me t2b / leg raises
  • 15sec transition

mobility

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

 

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