Warm Up
Old Man
2min Couch Stretch/leg
10 Leg Swings R/L +In/Out
10 Tempo ASQ
10 Modified Pistols
Option 1: No equipment
400m run
50 Lunges
25 Jump Squats
200m Run
40 Lunges
20 Jump Squats
200m Run
30 Lunges
15 Jump Squats
400m Run
-FT-
Opt 2: Limited Equipment
40 Lunges w/DBL DBs
20 Goblet Sqts w/1DB
30 Lunges w/DBL DBs
15 Goblet Sqts w/1DB
20 Lunges w/DBL DBs
10 Goblet Sqts w/1DB
-FT-
Then
100 Glute Bridges w/DB across lap…then..
100 Biceps (light weight, 30ish reps at a time)
Endurance:
3:00/1:00 x5 of
Bike/Row/Ski/Run/Swim
Option 3 Strength: Barbells or Dumbbells
2×20 BSQ @45%
E2M:x4
12 Front Rack Reverse Lunge
Midline: x1/side
Side Bends
-Band or DB/KB
*if No equipment
1:00 Side Plank each side