Warm Up
30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
:15 Run in place
:15 Jump Squats
:15 No push up burpee
:15 Reverse Lunge
X4
Option 1: No equipment
1 Mile Run
100 ASQ
100 1-Leg RDL
800m Run
50 ASQ
50 1-Leg RDL
400m Run
25 ASQ
25 1-Leg RDL
-FT-
Opt 2: Limited Equipment
2k Row ( or 1 Mile Run)
60 Goblet Squats
60 Swings
1K Row (ot 800m Run)
30 Goblet Squats
30 Swings
500m Row
15 Goblet Squats
15 Swings
-FT-
Option 3 Strength:
5×3 DL
4×12/side 1 Leg DL+ Reverse lunge ( all one side before switching)
Endurance:Pick One
15 minute Run
OTM-30mins
15 Cal Row
12 Cal Bike
Midline:x3
20 Plate OH Wipers