Warm Up
:15 Scorpion Stretch Hold-R
:15 Scorpion Stretch Hold-L
:15 Burpees
:15 Narrow ASQ
x4
Option 1 :No Equipment
Tabata :20/:10×8 of each
-not alt
Push ups
ASQ
Sit ups
Option 2: Limited Equipment
Tabata :20/:10×8 of each
-not alt
Renegade Rows
Med Ball CL/ 1 DB Hang CL
Sit ups
Option 3 Strength:
Every :90×7 2 PSN
:30 Bench Press
(Sub Band Press OH)
:30 Bent Over Row
-Bar/Bell/Band
X5
Endurance:Pick One
5 Mile Run
30min As Many Calories As Possible
Midline:
“Bring Sally Up” Hollow Holds