Warm Up:
:20 Burpee
:20 Jog in place/Jump Rope
:20 Cossack Sqt
X4
No Equipment:
400m Run
10 BW Lungsters
400m Run
20 BW Lungsters
400m Run
30 BW Lungsters
-FT-
Limited Equipment:
400m Run/500m Row
10 FSQ @weight #1
400m Run/500m Row
20 FSQ @weight #20
400m Run/500m Row
30 FSQ @weight #3
-FT-
Strength:
5×1 CL Lift off+CL+CL Pull
Endurance:Pick One
30mins of:
Row
Run
Bike
Midline:
300 Flutter Kicks (R/L=1)
:15/:15x 6
Arch Hold(superman)