warm-up:

2rounds

  • 12 atomic sit-ups
  • 12 hollow rockers
  • 12 lunge steps (ea)

12min amrap

  • 12 push-ups
  • 8 db oh lunge steps (ea)
  • 4 renegade rows

12min emom

  • min1 - 48 rope slams
  • min2 - 72 jump ropes

4x

3min clock

  • 40 air squats
  • 30 butterfly sit-ups
  • 20 push-ups

mobility

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

 

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