warm up
Amrap 5 min :
3 burpees
5 sit up
7 air squat
wod :
EMOM 15 min :
min 1 : 45 secondes cardio
min 2 : 8 backpack thrusters + 8 push up
min 3 : 16 backpack russian swings
Finisher :
3 tours :
15 russian twists
30 hollow rocks
15 side plank leg raises/side