Warm Up
2min Couch Stretch/leg
10 Leg Swings R/L +In/Out
10 Tempo ASQ
10 Modified Pistols
x3
No Equipment:
200m Run
20 Step Ups/Box Jumps
20 Sit ups
10min AMRAP
3min Rest
15 Tuck Jumps/30 Box Jumps
30 Bicycles
30 Bulgarian Split Squats
10min AMRAP
Limited Equipment:
10-15 Cal Bike/Row/Ski
20 Sit Ups
10-15 Bent Over Rows/Pull Ups
10min AMRAP
3min Rest
9 DBL DB DL
6 DBL DB HPCL
20 Bicycles
10min AMRAP
Strength:
E:90×7 2 PCL
DBs:2 PCL Every :15 x16
Endurance:Pick One
2k Row
:15/:15x 16 Bike Cals
400m run 1min Rest x6
Midline:x3
20 Plate OH Wipers