warm-up:

3rounds

  • 10 squats
  • 10 push-ups
  • 10 sit-ups

tuesday mashup

mins 0-5

5min emom

  • min1 - 8 burpees
  • min2 - 9 burpees, and ...

1min rest - mins 6-16

10min amrap

  • 100 jump ropes
  • 5 box jumps
  • 10 push-ups

2min rest - mins 18-30

12min amrap

  • 8 db oh lunge walks (ea)
  • 8 db power cleans
  • 8 pull-ups

2min rest - mins 32-40

8min amrap

  • 1 bear crawl lap
  • 2 laps
  • 3 wall walks

1min rest - mins 41-45

4min amrap

atomic sit-ups

mobility

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

 

Comment