Warm Up
:15 Jumping Jacks :15 ASQ :15 Mountain Climbers :15 Jump Squats X4
:15 Plank :15 Superman :15 Side Plank-R :15 Side Plank-L x4
No Equipment:
30 Jumping Jacks/Jump Rope
16 Commando Row
8 BW Lungster
10min AMRAP
2min Cash Out: Max Burpees
Limited Equipment:
12 Calories
10 Pull Ups
6 Lungsters
10min AMRAP
2min Cash Out: Max Burpees
Strength:
5×5 Push Press
OR
50 HSPUs For Time
Endurance:Pick One
3k Row
800m Run 3min Rest x3
3:00/1:00 x3 Bike
Midline:
:20/:10×6 Banded/Weighted Sit Ups
:20/:10×6 Regular sit ups