Warm Up:
:10 Plank
:10 Hover Plank
:10 Wall Sit
:10 Lunge Hold-R
:10 Lunge Hold-L
x4
No Equipment:
3 Burpees
6 V-Ups
6 Bodyweight Lungester
20min AMRAP
Limited Equipment:
Version A)
2 Strict Pull Ups
4 T2B
8 AKBS
20min AMRAP
Version B)
2 Barbell Roll outs
4 Bent over Rows
8 AKBS
20min AMRAP
Strength:
4×7 BSQ
Endurance:Pick One
OTM-15min
12/15 Cal
400m Run 1min Rest x4
200m your choice
Rest :30 x15
Midline:
20 flutter kicks (R/L=1)
15 tuck ups
10 Sit ups
x3