Warm Up
:15 No push up burpee
:15 Reaching Spiderman
:15 Push Ups
:15 ASQ
x4
Option 1: No equipment
:30 Jumping Jacks
:30 Burpees
:30 Mountain Climbs
:30 Bicycles
:30 ASQ
:30 Jumping Lunges
:30 Rest
4 Rounds
Opt 2: Limited Equipment
:30 Row/Bike/DUs
:30 Burpees
:30 Mountain Climbs
:30 T2B/V-Ups
:30 FSQ (KB/DB/Barbell)
:30 Swings
:30 Rest
4 Rounds
Option 3 Strength:
OTM:12min
PCL+CL
6×2 FSQ
Endurance:Pick One
200m run
1min Rest x10
250m Row
1min Rest x10
500m Bike
1min Rest x10
Midline: x6
:10 Toe Reaches
:10 Scissor Kicks
:10 Sit ups
:10 Rest