Warm Up:
Warm Up
:30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
:15 Jumping Jacks
:15 ASQ
:15 Push Ups
:15 Reaching Spiderman
x4
Option 1: No equipment
OTM-20mins
Odd:10-15 Burpees
Even:15 Low Jumps + 15 Sit Ups
Opt 2: Limited Equipment
OTM-20min
Odd:3-5 Devil Presses
Even:12-15 Cal or 30 DUs
(Mod:30 low jumps
Option 3 Strength
2 Strict Press+3 Push Press+4 Jerks
E3M x5-increasing load
Same progression with DB/KBs* Change to E2M; keeping same weight
Endurance: Pick one
5k Run
7k Row
10k Bike (6.2 mi)
Midline:
:20/:10×6 Banded/Weighted Sit Ups
:20/:10×6 Regular sit ups