Warm Up:
10 Leg Swings R/L
10 Bird dogs
10 Down Dog toe touches
4min AMRAP
No Equipment:
Increasing by 3+ for 12mins
Lunges (1R/1L=1)
Push Ups
Limited Equipment:
Increasing by 3+ for 12mins
DL
Renegade Rows
Strength:
4×7 DL
1×100 Weighted Glute Bridges
Endurance: Pick One
10×40 yd sprint
Tabata :20/:10×16 Rowing
Midline:
:20/:10 x4 Weighted Sit Ups
:20/:10×4 Regular sit ups