warm-up:

5min emom

3 push-ups + 8 burpees (plus 1 each min)

8x (2min clock)

  • 15 slam balls
  • 75 jump ropes

5min amrap

  • 10 iron cross
  • 10 scorpion
  • 10 mtn climbers (stretch)

4x (6min clock)

  • 250/225m row
  • 1min high plank
  • 100 jump ropes
  • 1 lap (run)
  • 25 db clean & press

mobility

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

 

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