Warm Up
:10 ASQ
:10 Strict Burpees
:10 Plank K2E
:10 Calf Raises
x6
Option 1: No equipment
“Annie”
50-40-30-20-10
Lateral Low Jumps/DUs
Sit Ups
-FT-
Opt 2: Limited Equipment
“Annie”
50-40-30-20-10
DUs (Half reps w/Box Jumps)
Sit Ups
-FT-
Option 3 Strength:
6×2 BSQ (tempo if not enough plates)
Non-Barbell:1×100 RKBs
Endurance:Pick One
800m Run -3min rest x4
5x500m Row-2min rest
15 Cal Bike Sprint :45 rest x10
Midline:
:10 Tuck Hold
:10 Hollow Hold
:10 Tuck Ups
:10 rest x6