Warm Up:
:15 High Knees
:15 Butt Kickers
:15 ASQ
:15 Push Up+2 Shoulder Taps
X4
No Equipment:
40 Burpee + Jump Squat
50 Push Ups
1200m Run (0.75 mile)
-FT-
Limited Equipment:
40 Devil Presses
50 Deficit Push Ups
60 Calories
-FT-
Strength:
E2M-x5-3 HPSN
3×10 Seated DB Z Press; right into 30 bent over rear delt raises, 2min rest btw sets
Endurance: Pick One
800m Run, Rest 3 Min
400m Run, Rest 2 Min
200m Run, Rest 1 Min
X 2
30:00 Row/Bike/Ski
Midline:
Max Effort Plank Hold
X 3
Rest as needed between sets