warm-up:

3rounds

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

january - let’s go!!!

1min work 30sec trans

5rounds

1min me row meters

30sec trans

1min - 12 db thrusters

30 sec trans

15min amrap

  • 20 pull-ups
  • 50 push-ups
  • 70 box jumps

15min emom

  • 12 atomic sit-ups
  • 18 gets w/ plate
  • 24 butterfly sit-ups w/ plate

mobility

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

 

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