warm-up:

1round

  • 10 burpees
  • 10 mtn climbers
  • 10 baby makers
  • 10 squats
  • 10 iron cross
  • 10 torso rotation
  • 10 leg raises
  • 10 butterfly sit-ups
  • 10 atomic sit-ups
  • 10 lunge steps

day after christmas

30min amrap

  • 15 db clean and press (full)
  • 10 atomic sit-ups
  • 15 thrusters
  • 20 leg raises
  • 2 bear crawl laps

2x

3min clock + 30sec rest

  • 350m row
  • 3 atomic sit-ups + 7 burpees

 

3min clock + 30sec rest

  • 15 inch worm push-ups
  • 35 hollow rockers
  • 1 lap kb oh/fr/farmers carry

mobility

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

 

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