Warm Up:
10 Leg Swings R/L
10 Bird dogs
5 Jump Downs
x2
4min AMRAP
OTM-4min
3 Muscle cleans
100m Run
No Equipment:
Run, 200 m
Plank Hold, 1 min
10 Box Jumps
20min AMRAP
Limited Equipment:
Run, 200 m
5 Hang Sqt CL
10 Box Jumps
16min AMRAP
Strength:
5×5 FSQ
E2M x4
12 BR Lunge
Endurance:
3:00/1:30 x7
Row
Run
Bike
Ski
Midline:
Tabata :20/:10 x8 Not Alt
Flutter Kicks
Sit ups