Warm Up:
5 Inch Worm
10 Push Ups
20 Single Unders
20 1 leg Single Under – R
20 1 Leg Single Under – Lsub 40 JJ)
X 2
No Equipment:
400m Run/50 DUs
15 Pull Ups(Row of anyform)
10 HSPUs (Sub: PP)
3RFT
Limited Equipment:
20/30 Cal Row
15 Pull Ups
10 HSPUs (Sub: PP)
3RFT
Strength:
6×2 Bench Press
Endurance:
400m Run (500m Row)
Rest 1 Min
X 8
Midline:
:15 Hollow Hold
:15 Tuck Up
:15 Sit up
:15 Rest
X 6