Warm Up:
5 Inch Worm with a Push-Up
10 Air Squats
20 Single Unders
20 1 leg Single Under – R
20 1 Leg Single Under – Lsub 40 JJ)
X 2
No Equipment:
:20/:10×8 not alternating
Jumping Jacks
Lunges
Sit ups
Burpees
Limited Equipment:
:20/:10×8 not alternating
DUs
Weighted Lunges
Sit ups
Step ups
Strength:
6×2 FSQ
Endurance:
1 Mile Run
-3min rest
800m Run
-3min
Rest
X2
Midline:
15 hollow rocks
10 tuck ups
30 Flutterkicks
X4