warm-up:

1round

  • 20 lunge steps
  • 20 trx rows
  • 20 push-ups
  • 20 squats

january - let’s go!!!

5x

2min clock

  • 1 lap plate push
  • 100 dbl rope slams

2min clock

  • 10 box jump overs
  • 10 db snatches (ea)

2min clock

  • 120 jump ropes
  • 12 db sa swings (ea)

3x

1.5min clock

  • 250m row

1.5min clock

  • 12 burpees

1.5min clock

  • 24 butterfly sit-ups

mobility

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

 

Comment