warm-up:

1round

  • 10 iron cross
  • 10 leg raises
  • 10 scorpion
  • 10 superman
  • 10 mtn climber
  • 10 push-ups
  • 10 trx rows
  • 10 squats
  • 10 lunge steps
  • 10 burpees

holiday metcons  

45min amrap

15 curl & press

30 push-ups

 

25 alt db snatches (ea)

50 squats

 

5 renegade rows (ea)

10 pull-ups

finisher

800m run

mobility

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

 

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