Warm Up:
100m Run
10 Lunges
5 Inch worms
x4
No Equipment:
500m Run
30 Step Ups
30 DUs
X 5 rounds
Limited Equipment:
500m Row/Ski/Run (1000m Bike)
30 KB Swings
30 DUs/60 Singles
X 5 rounds
Strength:
6×2 Press/PP/PJ
:20/:10 x 8
HS Hold
Endurance: Pick one
Row/Ski Intervals
v1:40/:20 x9
(custom workout setting)
200m Run
Rest :30
x10
Midline:
300 Flutter Kicks (R/L=1)
:15/:15x 6
Arch Hold(superman)