Warm Up:
OTM-Alt-9min
100m Run
20 ASQ
50 Flutter kicks
No Equipment:
Every 2:30 x6
100 Jumping Jacks (45 DUs)
20 Bulgarain Split Squats
15 Tuck Ups
Limited Equipment:
Every 2:30 x6
15 Calories
15 DL
15 Tuck Ups
Strength:
4×7 FSQ
OTM-5min
7 DBL KB FSQ OR 15 Wall balls
Endurance:
3k Row-3min Rest
2k Row-2min rest
1k Row
Run version: 1Mile-1200m-800m
Midline:
:15 Side Plank V-ups-R
:15 Side Plank V-ups-L
:15 Rest x4