warm-up:

1round

  • 10 push-ups
  • 10 trx rows
  • 10 squats

10min emom

  • odd min 3pt plank 30sec r / 30sec l
  • even min 15 push-ups

18min amrap

  • 20 oh lunge steps
  • 15 hollow rockers
  • 10 push-ups
  • 1 lap run*

*increase by 1 lap ea round

10min amrap

  • 30 sa kb swings r
  • 30 sa kb swings l
  • 20 sa kb push press r
  • 20 sa kb push press l
  • 10 wall walks
  • 10 kb sit-ups

mobility

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

 

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