warm-up:

5rounds

  • 5 pull-ups
  • 10 atomic sit-ups
  • 5 push-ups
  • 10 burpees

welcome to november

12min amrap

  • 3 wall walks
  • 12 push-ups
  • 21 kb swings (russian)

12min amrap

  • 3 pull-ups
  • 12 burpees
  • 21cal row

finisher

12min emom

  • min1 - 45sec jump rope
  • min2 - 5 db snatch + 5 db oh lunge steps (r arm/leg & l arm/leg)

mobility

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

 

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