Warm Up:
Old Man
:30 Scorpion Holds x4
:10/:10 Run in Place x5
All Levels of Equipment:
“Support Your Local Box #2”
100 DUs
21 Burpees
75 DUs
15 Burpees
50 DUs
9 Burpees
-FT-
(200 line jumps if no jump rope)
Strength:
5×5 Bench/Floor Press
DBs: 4×20 Alt Floor Press
:30 OH DB Hold-R Arm
:30 OH DB Hold-L Arm
:30 OH DB Hold-Both
:30 Rest (non-working hand is in FR)
X4
Endurance:Pick one
5k Run
7k Row
10k Bike (6.2 mi)
Midline:
Tabata :20/:10 x8 Not Alt
Flutter Kicks
Sit ups