Warm Up:
Old Man
5 Scap Push Ups
10 Bird Dogs
5 Inch worms in place
15 ASQ
x3
Option 1: No equipment
60 Lateral jumps
60 Mountain climbers
40 Backpack Goblet squats
(backpack, case of water, puppy)
40 Jumping Jacks (4 count)
20 HSPUs (5 Wall Walks)
-Modify x2 of push ups
20 Burpees over an object
-FT-
Opt 2: Limited Equipment
60 DU/Single Unders
60 Mountain climbers
40 Swings
40 cals (400m Run)
20 PCL/J*w/whatever you have
20 Jump Squats
-FT-
Option 3 Strength:
5×3 FSQ
4×12/leg Bulgarian Split Squats
DB Version
4×7 Tempo FR DB/KBs
-Slow, no go slower….
Endurance:
400m Run-2min rest x4
200m Run-1min rest x4
Midline: x4
:20 Bicycles
:10 Rest
:20 In/Outs
:10 Rest
:20 Flutter kicks
:10 Rest