warm-up:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats
  • 20 butterfly sit-ups
  • 25 hollow rockers
  • 30 leg raises

15min amrap

  • 75 jump ropes
  • 7 hspu
  • 5 wall walks

30min - 6 rounds

3min

  • 5 push-ups*
  • 5 pull-ups*
  • 450/400m row

2min rest

*increase reps by 2 each round

mobility

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

 

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