02015

1.

roll out/ drom

2.

amrap x 20 mins:

200 m run

20 alt box step ups

20 renegade rows

20 calf raises

20 mountain climbers

3.

mob prep

4.

Every 1 min for 12 mins, alternating between:

30 sec hollow body hold

30 sec side plank (l)

30 sec side plank (r)

30 sec prisoner hold