Warm Up:
:15 High Knees
:15 Butt Kickers
:15 ASQ
:15 Push Ups
X4
No Equipment:
400m run
15 Push Ups
30 Jumping Lunges
2min Rest
4 Rounds
Limited Equipment:
400m run/500m Row
15 Push Ups
15 KB swings/DBL DB Swing
2min Rest
4 Rounds
Strength:
3-3-2-2-1-1-2-2-3-3
Cleans
Endurance:
Row/Run
2x250m -:45 Rest
3x500m Row-1:45 Rest
2x750m Row-2:00m Rest
1x1000m Row
Midline:
:10 Bicycles
:10 Flutter kicks
:10 V-Ups
:10 REst
x4