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
1:00 Stations x5
Push Ups
Pistols
1-Leg V-Ups
Backpack Clean
Mountain Climbers
:60 Rest
Opt 2: Limited Equipment
1:00 Stations x5
Man makers
Pistols
1-Leg V-Ups
Med Ball Clean
(or single DB sqt CL)
Mountain Climbers
:60 Rest
Option 3 Strength:
5×3 S2OH
-each side if its a single object
Endurance:Pick One
2 Mile Run
200 Cal Row
100 Cal Bike
Midline:
3×30 Leg lifts over object