warm-up:

1round

  • 1min plank
  • 1min iron cross
  • 1min scorpion
  • 1min air squats
  • 1min kb swings

is it saturday??? mashup

mins 0-7 - 7min emom

  • 55sec plank 1 burpee
  • 45sec plank 3 burpees
  • 35sec plank 5 burpees
  • 25sec plank 7 burpees
  • 15sec plank 9 burpees
  • 5sec plank 11 burpees
  • 14 burpees

2min rest - mins 9-30

21min amrap

  • 1 lap farmer’s walk
  • 15 pull-ups
  • 25 hollow rockers

2min rest - mins 32-39

7min emom

  • 20 mtn climb + 10 push-ups

1min rest - mins 40-45

5min amrap

  • butterfly sit-ups

mobility

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

 

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