Warm Up:
Old Man Warm Up
Running Drills
No Equipment:
400m Run
80 Lunges
400m Run
65 ASQ
400m Run
50 Step Ups
400m Run
35 Burpees
400m Run
20 Push Ups
-FT-
Limited Equipment:
500m Row (1k Bike)
50 DBL KB/DB Sumo DL
500m Row
40 DBL KB/DB PCLs
500m Row
30 DBL KB/DB FSQ
500m Row
20 Single DB/KB Snatches
500m Row
10 Devil Presses
-FT-
Strength:
5 sets of :3 Pos CL (HH-AK-BK)
Endurance:
Pick one
5k Run
7k Row
10k Bike (6.2 mi)
Midline:Pick One
3×20/side Pulsing Side Plank
1×100 Russian Twists