Warm Up
:15 No push up burpee
:15 Reaching Spiderman
:15 High Knees
:15 ASQ
x4
No Equipment:
800m Run
100m Farmers Walk/Odd object carry
40 Burpees over an object
40 V-Ups
100m Farmers Walk/Odd object
80 Chair step ups
100m Farmers Walk/Odd object
800m Run
-FT-
Limited Equipment:
100m Farmers Walk
80 Calories
40 Plate Burpee to OH
100m Farmers walk
40 T2B/V-Ups
80 Step Ups
100m Farmer Walk
-FT-
Strength:
4×10 Bench/Floor/Strict Press
5×3 High Hang Power Clean
Endurance:Pick one
5k Run
7k Row
10k Bike (6.2 mi)
Midline:
Max Effort L/Tuck Sits x1
Then 4 sets of half the max time established