Warm Up
2:00/leg Pigeon Stretch
:30 Squat Hold
:30 ASQ
:30 Plank Hold
:30 Push Ups
X3
Option 1: No equipment
3:00/1:00 x5
30 Lateral Jumps
30 Walking Lunges
3 Wall Walks OR 360 degree clock walk
Opt 2: Limited Equipment
3:00/1:00 x5
30 DUs (60 Singles)
20 Weighted Step Ups
20 Bent Over Rows
Endurance:
Intervals :
:30/:30 x16 Bike
2:00/2:00 x5 Row
Option 3 Strength: Barbells or Dumbbells
E3M x5
Power Snatch+3 OHS
DB Version:
E2M x5
3 Single DB SN + 5 1-arm Overhead squat
Midline: x6
:10 Russian Twists
:10 Tuck Ups
:10 Tuck Hold
:10 Rest