warm-up:

5min warm-up on your own...

holiday metcons  

dbl tabata

  • 20sec high plank
  • 10sec burpees

8x

1min rest

  • 20sec high plank
  • 10sec low plank jacks

8x

5rft (30min cap)

35 air wall balls

5 slam balls

 

10 push-ups

15 sa db clean and press r

10 push-ups

15 sa db clean and press l

 

15 pull-ups

15 t2b / k2e / leg raises

mobility

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

 

 

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