warm-up:

5min warm-up on own

holiday metcons  

extended warm-up

  • 1 lap high knees
  • 1 lap butt kicks
  • 1 lap frankenstein walk
  • 1 lap lunge walk

2x

  • 1 lap lateral plank walk
  • 1 lap plyo squat jumps
  • 1 lap burpee broad jumps

3x

***buy-in***

20 burpees

5rft / 25min

2min clock + 30sec trans

me row (max meters) - sprint

 

2min clock + 30sec trans

  • 8 burpee over ball
  • 12 slam balls
  • 8 burpee over ball

 

finisher

2x 20 slam balls

mobility

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

 

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