warm-up:

3rounds

  • 5 sa kbs r
  • 5 sa kbs l
  • 5 pull-ups
  • 5 burpees

november metcons

5x

  • 1min row (max meters)
  • 30sec rest
  • 1min high plank
  • 30sec rest

3min clock/1min rest

5x

  • 1 bear crawl lap*
  • 1 lunge walk lap*
  • 10 push-ups
  • 10 kb sdl hp
  • 50 hollow rockers

finisher

1rft

500 jump ropes

mobility

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

 

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