warm-up:

2rounds

  • 20 lunge steps
  • 20 push-ups
  • 20 trx rows

thursday mashup

mins 0-9 -

9min e3mom

  • 400m run
  • 10 push-ups

1min rest - mins 10-19

9min amrap

  • 9 sb fr squat
  • 9 sb air wall balls
  • 9 sb burpee csp
  • 9 slam balls

2min rest - mins 21-30

9min amrap

max effort row for cals

 

2min rest - mins 32-41

9min amrap

  • ½  core crawl lap
  • 1 lap
  • 5 hspu

1min rest - mins 42-45

3min amrap

burpee box jumps

mobility

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

 

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