warm-up:

5rounds

  • 10 lunge steps
  • 10 shoulder press
  • 10 push-ups

january - let’s go!!!

22min amrap

  • 1 lap bear crawl
  • 1 lap lunge walk
  • 5 wall walks
  • 10 burpees
  • 10 atomic sit-ups

22min 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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