warm-up:

3round

  • 20 trx rows
  • 10 butterfly sit-ups
  • 5 inch worm push-ups

holiday metcons  

5x (35min cap)

  • 1 mb carry lap
  • 10 alt db snatches
  • 2 bear crawl laps
  • 20 lunge steps
  • 4 wall walks
  • 40 american kb swings

finisher

10min amrap

  • 10 hollow rockers
  • 10 v-ups
  • 10 tuck ups
  • 10sec hollow hold

mobility

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

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