warm-up:

3x

  • high knees
  • butt kicks
  • 10 push-ups
  • 10 squats
  • 10 situps

20min

  • 5 db renegade rows
  • 10 db squat cleans
  • 15 db thrusters
  • 20 burpees
  • 25 butterfly sit-ups

10min emom

6 db man makers

finisher

  • 10min cap
  • 30 box jumps
  • 40cal row
  • 50 thrusters

mobility

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

 

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