warm-up:

3rounds

  • 1 lunge walk lap
  • 1 bear crawl lap
  • 18 leg raises

happy new year

2+0+1+8=11min amrap

  • 100 jump ropes
  • 1 man maker
  • 18 power clean & press (full)

 

2+0+1+8=11min amrap

  • 10 pull-ups
  • 10 push-ups
  • 18 burpees

 

2+0+1+8=11min amrap

  • 10 atomic sit-ups (w/ mb)
  • 10 mb fr squats
  • 18 mb butterfly sit-ups

 

2+0+1+8=11min amrap

  • 1burpee 1push-up 18rows
  • 1atomic sit-up 1ohp 18squats
  • 1pull-up 1push-up 18mcs

*rows - plank rows

*ohp - over head press

*mcs - mtn climbers

mobility

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

 

Comment