Warm Up
Old Man Warm Up
:20 Burpee
:20 Jog in place/Jump Rope
:20 Cossack Sqt
x4
Option 1: No equipment
800m run
30 Burpees
50 Sit Ups
3RFT
Option 2: Limited Equipment
800m run
30 DB Snatches
30 T2B (Mod:V-Ups)
3RFT
Endurance:
1 Mile Run
4min Rest x2
800m Run
3min Rest x2
Option 3 Strength: Barbells or Dumbbells
4×10 DL
Dumbbell Version:
Tabata :20/:10 x8
Double Dumbbell Deadlifts
Midline: x6
:20 Side Plank-R
:20 Side Plank-L