warm-up:

5min

warm-up on your own...

holiday metcons  

6x (50min cap)

  • 8 burpees
  • 16 burpee box jumps
  • 8 hspu
  • 16 push-ups
  • 8 sa db clean and press (ea)
  • 16 sa db fr rev lunges
  • 400m run
  • 20 butterfly sit-ups

finisher

  • ddog updog
  • mtn climber stretch
  • torso rotation
  • leg raise full

mobility

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

 

Comment