warm-up:

1round

  • 10 ddog updog
  • 10 mtn climbers
  • 10 push-ups
  • 10 burpees
  • 10 squats
  • 10 torso rotation
  • 10 leg raises
  • 10 butterfly sit-ups
  • 10 atomic sit-ups
  • 10 lunge steps

christmas eve eve  

4rft (28min cap)

  • 400m run
  • 10 atomic sit-ups
  • 1 lap kb carry
  • 10 burpees
  • 1 lap bear crawl

4rft (18min cap)

  • 5 wall walks
  • 10 burpee box jumps
  • 15 db clean & press
  • 20 push-ups
  • 25 squats

mobility

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

 

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