warm-up:

2rounds

  • 10 trx rows
  • 10 k2e
  • 10 push-ups
  • 10 lunge steps

holiday metcons  

5x

3min clock

  • 500/450m row
  • 5 box jumps

2min clock

  • 10 atomic sit-ups
  • 5 burpee box jumps

3x

3min clock

  • 1 lap
  • 15 slam balls
  • 5 pull-ups

2min clock

  • 10 burpees
  • 5 pull-ups

mobility

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

 

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