Warm Up
:15 No push up burpee
:15 Reaching Spiderman
:15 High Knees
:15 ASQ
x4
No Equipment:
:30 “Incomplete” Burpees
:30 ASQ
x8
:30 Plank
:30 BW Lungester
x8
-No rest between the 16 rounds
Limited Equipment:
:30 “Incomplete” Burpees
:30 PCL/J (any implement)
x8
:30 Plank
:30 Snatch (Any Form)
x8
-No rest between the 16 rounds
Strength:
4×7 Press/PP/PJ – pick one
-KB/DBs: Every 7 Reps :45 x6
Endurance:
800m Run
2min Rest
400m Run
2min Rest
800m Run
3min rest
1 Mile Run
Midline:
3×30 Leg lifts over object