Warm Up:
:15 JJ
:15 narrow ASQ
:15 burpees
:15 jump squats
X4
No Equipment:
2min Max rep Box Jumps
Right into
:20/:10×8
Pistols
Right into
2min: Max Rep DUs
(Mod w/Penguin Jumps)
Limited Equipment:
2min Max rep Box Jumps
Right into
:20/:10×8
Pistols
Right into
2min: Max Rep DUs
Strength:
5-5-3-3-1-1-3-3
TnG PCL
Endurance:Pick one
5k Run
7k Row
10k Bike
Midline:
20 Russian Twists
20 Tuck Ups
40 Flutter Kicks
x3: