warm-up:

1round

  • 10 push-ups
  • 10 mtn climbers
  • 10 dbl mtn climber
  • 10 burpees
  • 10 scorpion
  • 10 iron cross
  • 10 tuck ups
  • 10 butterfly sit-ups
  • 10 atomic sit-ups
  • 10 squats

day after christmas

30min amrap

  • 15 db power cleans
  • 10 burpees
  • 15 slam balls
  • 20 butterfly sit-ups
  • 400m row

5x

3min clock + 30sec rest

  • 20 push-ups
  • 3 burpees + 7 slam balls

mobility

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

 

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