warm-up:

  • 2min plank
  • 30sec rest
  • 1min plank
  • 30sec rest
  • 30sec plank
  • 30sec rest
  • 15 air squats
  • 15 leg raises

10min emom

  • 10 push-ups + 1 burpee
  • 9 push-ups + 2 burpees
  • 8 push-ups + 3 burpees
  • 7 push-ups + 4 burpees
  • 6 push-ups + 5 burpees
  • 5 push-ups + 6 burpees
  • 4 push-ups + 7 burpees
  • 3 push-ups + 8 burpees
  • 2 push-ups + 9 burpees
  • 1 push-up + 10 burpees

4min clock

8x

  • 1 lap (run)
  • 2 wall walks
  • 4 hspu
  • 8 burpee box jumps
  • 16 db burpee clean & press

mobility

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

 

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