Warm Up:
5 Scap Push Ups
10 Bird Dogs
5 Inch worms in place
15 ASQ
x3
No Equipment:
Buy-In:400m run
25 ASQ
20 Lunges
15 Push ups
10 V-Ups
3RFT
Cash Out-400m Run
Limited Equipment:
21-15-9
DB HPCL-R
Box jumps
DB HPCL-L
Step ups
-FT-
Strength:
7×2 HSN
5×5 Bench/Floor Press
Endurance:
1hr Walk with backpack
1000m Row-3min Rest x5
1 Mile Bike :60 rest x7
Midline:Pick One
3×20/side Pulsing Side Plank
1×100 Russian Twists