Warm Up
30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
:15 Run in place
:15 Jump Squats
:15 No push up burpee
:15 Reverse Lunge
X4
Option 1 :No Equipment
600m Run (Run around the block)
25 Jump Squats Over an object
5RFT
Option 2: Limited Equipment
35-50 Calories
35-50 Swings
5RFT
Strength:
4×10 BSQ (Find 10RM)
OTM-5mins (Pick One)
10 Banded squats
7 DBL KB FSQ
Endurance
1 Mile Run
100 Calories
1 Mile Run
Midline: Pick One
3×15/Side Banded Oblique Twists
1×100 Russian Twists