Warm Up:
:20 Squat Hold
:20 Alt Scorpions
:20 Plank Shoulder Taps
x4
No Equipment:
:30 HS/Plank Hold
:30 1-Arm Plank-R
:30 1-Arm Plank-L
:30 Wall Sit
:30 Lunge Hold-R
:30 Lunge Hold-L
:30 Rest
X4
Limited Equipment
:30 HS/Plank Hold
:30 DB OH Hold-R
:30 DB OH Hold-L
:30 Wall Sit
:30 Lunge Hold-R
:30 Lunge Hold-L
:30 Rest
X4
Strength:
5×3 BSQ
Tabata :20/:10 x8
Goblet Squats
Endurance:
5 Mile Run
30min As Many Calories As Possible
Midline: x6
:10 Russian Twists
:10 Tuck Ups
:10 Tuck Hold
:10 Rest