Warm Up:
:15 JJ
:15 Shoulder Taps
:15 ASQ
:15 burpees
X4
No Equipment:
6 HSPUs (2 wall walks/18 push ups)
6 V-Ups
OH Carry 100m (anything)
5RFT
Limited Equipment:
12 DB TH
12 Bent over Rows
(6 Pull Ups)
Single Arm OH Carry 100m
5RFT
Strength:
4×10 Bench
DB 3x 3 Strict Press+3 Push Press + Push Jerk
Endurance:
1000m Row(800m Run)
2min Rest
X5
Midline:
:10/:50×6 Tuck Sits