warm-up:

8min emom

  • 6 burpees + 5 push-ups
  • 6 burpess + 6 push-ups

  • 6 burpees + 12 push-ups

6rounds (4min clock)

  • 250m row (sprint)
  • 1min jump rope
  • 1min plank



max effort 500m row (sprint)

10rft

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats



max effort 2min push-ups

mobility

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

 

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