warm-up:

3rounds

  • 5 burpees
  • 10 atomic sit-ups
  • 15 butterfly sit-ups

1rft

  • 180 jump ropes (90 du’s)
  • 70 wall balls
  • 70 hammer strikes (35 ea)
  • 50 romanian dl (db or bb)
  • 50cal row
  • 50 oh squat (db or bb)
  • 40 pull-ups + 30 trx (30 mu’s + 40)
  • 60 leg raises + 10 butterfly sit-ups (50 t2b + 20)
  • 180 jump ropes (90 du’s)

mobility

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

 

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