Warm Up:
Old Man Warm Up
:10 Calf Raises
:10 V-Ups
:10 Inch Worms
No Equipment:
EMOM-20min
90 Singles/45 DUs
25 sit ups
15-20 Push Ups
12-20 Chair Dips
1min Rest
Limited Equipment:
EMOM-20min
15/20 Cal
15 T2B/25 sit ups
15-20 Push Ups
12-20 Rows/Pull Up
1min rest
Strength:
5×3 Bench/Floor Press
10min of HS Walk practice
Endurance:
3x1000m Row (800m Run)
2min Rest
Midline:
3×20 Leg Lifts over 2 objects