Warm Up:
:30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
5 Push Ups
6 1leg V-UPs
7 ASQ
x3
No Equipment-Retest
10 Sit Ups
10 Push Ups
15 ASQ
20min AMRAP
Limited Equipment-Retest
“Cindy”
5 Pull Ups
10 Push Ups
15 ASQ
20min AMRAP
Strength
6×2 DL
OTM-10min
15 Heavy/Band Swings
Endurance:
1000m Row (1600m Run)
2min Rest
750m Row (1200m Run)
1:30min Rest
500m Row (800m Run)
1min Rest
250m Row (400m Run)
*Increase intensity as you progress
Midline: x6
:30/:30 Weighted Planks