Warm Up:
:15 JJ
:15 ASQ
:15 Reaching Spider-Man
:15 Jump Squat
X4
No Equipment
200m Run
12 Reverse Lunges
9 Backpack Cleans
6 Burpees (2 Wall Walks)
15min AMRAP
Limited Equipment:
12 Calories (35 DUs)
9 DBL DB DL
6 DBL DB HPCL
12 Leg Lifts Over DB
15min AMRAP
Strength:
5×5 DL
or
Tabata :20/:10 x8
Double Dumbbell Deadlifts
4×8/side: RDL+Reverse Lunge
Endurance:Pick One
OTM-30mins
-3-5 Burpees+100m Run
-12-15 Cal Row
-8-10 Cal Bike
-10-13 Cal Ski
Midline: Pick One
3×15/Side Banded Oblique Twists
1×100 Russian Twists