Warm Up:
Old Man
KB Flow Warm Up x4-5
Option 1: No equipment
:20 Dog Down Beast
:20 Dragon Flags
:20 Alt Jumping Lunges
:60 rest
6 Rounds
Opt 2: Limited Equipment
5 Jump Squats
4 Push Ups
3 Swings
2 OH Press
3 sets
1-2mins rest
4 Rounds
Endurance:
200m run
1min Rest x10
Or
250m Row
1min Rest x10
Option 3 Strength: Barbells or Dumbbells
E2M x7
Clean+3 FSQ+Power Clean
Midline: x4
:15 Plank K2E
:15 Plank
:15 V-Ups
:15 Rest