Warm Up
15 Jumping Jacks
10 Jumping Lunges
5/5 Scap Push/pull ups
3x
15 HS/plank hold
5 Burpees
5 V- Ups
3x
Option 1: No Equipment
Part 1:
20 Shoulder Taps (3 Wall Walks)
20 Backpack/Gallons of milk curls
10 Chair Dips
20 Donkey Kicks (each leg)
12min AMRAP
Part 2:
6 Backpack/Gallons of milk Rows (6 banded)
12 FR Reverse Lunge
6 HSPU/12 Push Ups
24 Flutter kicks
12 Goblet Jump Squats
14min AMRAP
Option 2: Limited Equipment
Part 1:
15 Seated Banded Press
20 Band/DB Hammer Curls
15 Standing Tricep OH Ext (DB/Band)
20 Donkey Kicks (each leg)
12min AMRAP
Part 2:
3 Strict Pull ups (6 banded rows)
6 FR Reverse Lunge
6 S2OH
6 DB sit ups
3 Goblet Jump Squats
6 Push Ups
6 Box Jumps
14min AMRAP
Option 3: Strength
5×3 Bench Press
OTM-10min 3-5 HSPUs
5×20 Alt DB Bench Press
Endurance: Pick One
1hr Walk with backpack
1000m Row-3min Rest x5
1 Mile Bike :60 rest x7
Midline:
:30/:30×6 Weighted Planks