warm-up:

3rounds

  • 15 push-ups
  • 15 squats
  • 15 sit-ups

january - let’s go!!!

1min:1min work/rest 15sec transition

  • 12/8cal row
  • 16/12cal row
  • 20/16cal row
  • 24/20cal row
  • 28/24cal row

18min amrap

  • 40 db snatches
  • 70 box jumps
  • 100 hollow rockers

9min emom

  • 1 lap db oh lunge walk
  • 20 box step ups
  • 18 leg raises

mobility

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

 

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