warm-up:

3rounds

  • 1min row*
  • 400m run

*1 - 2.10/2.20

*2 - 2/2.10

*3 - 1.50/2

emom alap

  • odd min - 12 kb swings (am)
  • even min - 3 t2b/k2e*

*increase t2b 3reps ea even min, 3/6/9/12/15… as long as poss, then leg raises 20min

20min amrap

  • 15 kb/db sa oh lunge walk (ea)
  • 30 hollow rockers
  • 15 hammer strikes (ea)
  • 30 butterfly sit-ups
  • 1 lap bear crawl
  • 1 lap run

mobility

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

 

Comment