Warm Up
:30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
:15 Jumping Jacks
:15 ASQ
:15 Push Ups
:15 Reaching Spiderman
x4
Option 1: No equipment
1:00 Stations x5
Jumping Jacks
1 Leg RDL
1-Leg V-Ups
Backpack Goblet Squat
Burpees over DB
:60 Rest
Opt 2: Limited Equipment
1:00 Stations x5
1 DB HPCL/J
DB/KB DL
1-Leg V-Ups
Goblet Sqt
Burpees over DB
:60 Rest
Strength:
4×7 FSQ
OTM-6min-Alt Sides
6 curtsey squat+3 Goblet Sqts
Endurance:
150m Row :30 Rest x10
10×40 yd sprint, was back
8 cal Bike sprint :30 rest x10
Midline: x6
:30/:30 Weighted Planks