warm-up:

5min warm-up on your own

january - let’s go!!!

10min time cap

2000m row

10min amrap

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

5x

2min clock

  • 1 lap plate push
  • 10 burpees

2min clock

  • 1 lap lunge walk
  • 20 trx rows

mobility

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

 

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