Warm Up:
Old Man
5 Scap Push Ups
10 Bird Dogs
5 Inch worms in place
15 ASQ
x3
No Equipment:
3:00/1:00×5
400m Run
Max ASQ
Limited Equipment:
3:00/1:00×5
1000m bike/500m Row/400m Ski
Max ASQ
Strength:
E:90 x7 2 Hang Squat Cleans
OTM-5min
7 DBL KB Box Squat
(No Plopping)
Endurance:
5x500m Row 1min Rest
10x200m Run :30 Rest
7×15 Cal Ski/Bike :30 Rest
Midline:
4×10 DB OH Sit Ups