warm-up:

1round

  • 20 lunge steps
  • 10 db press
  • 5 push-ups

holiday metcons  

4x (36min cap)

  • 400m run
  • 40 box jumps
  • 100 jump ropes
  • 4 man makers

finisher

10min emom

  • 1min high plank
  • 1min butterfly sit-up

mobility

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

 

Comment