Warm Up
Old Man
5 Scap Push Ups
10 Bird Dogs
5 Inch worms in place
15 ASQ
x3
No Equipment:
“Loredo”
24 ASQ
24 Push Ups
24 Walking Lunges
400m run
6RFT
Limited Equipment:
12 Wall Balls/Goblet sqt
6 HSPUs/24 Push Ups
24 Swings/Lunges
400m Run
6RFT
Strength:
4×7 Bench/Floor/Strict Press
4×12 Single Arm Upright Row
Endurance:
3:00/1:00 x5 of
Bike/Row/Ski/Run/Swim
Midline: x4
:15 Plank K2E
:15 Plank
:15 V-Ups
:15 Rest