warm-up:

3rounds

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

holiday metcons  

20min amrap

  • 500m row
  • 10 thrusters*

*increase by 1 rep / round

5min rest

20min amrap

  • 20 burpees
  • 20 pull-ups
  • 400m run

mobility

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

 

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