Warm Up:
:30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
All Equipment Levels:
Buy In:800m Run
Then
5 Pull Ups/10 Rows (body rows, back pack, gallon of water, band)
10 Push Ups
15 ASQ
15min AMRAP
Then
Cash Out:800m Run
Strength:
5×5 BSQ
Tabata:20/:10×8
Banded Swings
Endurance:
1000m Row (1600m Run)
2min Rest
750m Row (1200m Run)
1:30min Rest
500m Row (800m Run)
1min Rest
250m Row (400m Run)
*Increase intensity as you progress
Midline:
4×10 DB OH Sit Ups