Warm Up
Old man
:20 Run In Place
:20 Burpees
:20 Jump Squats
x4
No Equipment:
3:00/1:00 x5
3 Box Jumps
6 ASQ
9 Sit Ups
Limited Equipment:
3:00/1:00 x5
3 Box Jumps
6 Wall Balls/Swings
9 Sit Ups
Strength:
4×10 FSQ
OTM-10min- Pick One
15 Banded KB Swings
12 Wall Balls
Endurance:
Every :45 x20 100m Run
20 Cal Sprint :45 Rest x7
Midline:
1 x50/side
Side Bends
-Band or DB/KB
*if No equipment
1:00 Side Plank each side