warm-up:

3rounds

  • 10 kb swings
  • 10 kb sdl hp
  • 10 slam balls

january - let’s go!!!

12min amrap

  • 100 dbl rope slams
  • 20 butterfly sit-ups

16min amrap

  • 20 trx rows
  • 1 (long) lap kb carry* (heavy)
  • 20 push-ups
  • 10 pull-ups

*kb held at the handle in the front rack with elbows squeezing the kb

18min amrap

  • 180 jump ropes
  • 10 burpees
  • 9 hspu
  • 9 push-ups
  • 18 hollow rockers

mobility

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

 

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