Warm Up:
OTM-9min Alt
Min1: 10 Jump Squats+100m Run
Min2: 10 Burpees
Min3: 5/5 Reach. Spiderman
All Levels Equipment:
“Chelsea”
OTM-30min
5 Pull Ups (Sub with Rows)
10 Push Ups
15 ASQ
(10 Sit Ups if no pull up bar )
Strength:
OTM-20min
1 CL
:30 OH DB Hold-R Arm
:30 OH DB Hold-L Arm
:30 OH DB Hold-Both
:30 Rest (non-working hand is in FR)
X4
Endurance:Pick One
8k Run
10K Row
20k Bike
Midline:
:10 1-Leg V-Ups
:10 V-Ups
:10 Sit Ups
:10 Rest
x6