warm-up:

2rounds

  • 12 burpees
  • 12 butterfly sit-ups
  • 12 air squats

12min amrap

  • 12 hspu
  • 6 burpees
  • 3 pull-ups

8min amrap

  • 8 sb fr squat
  • 8 sb thrusters
  • 8 slam balls

4x

2min clock

500/450m row

2min clock

1 plate push lap

24 lunge steps

mobility

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

 

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