Warm Up:
10 Leg Swings R/L
10 Bird dogs
10 Down Dog toe touches
4min AMRAP
OTM-4min
100m Run
No Equipment:
800m Run
50 ASQ
30 Sit Ups
5RFT
Limited Equipment:
800m Run
30 Swings
30 Sit ups
5RFT
Strength:
5×5 DL
4×10 DB/KB GM
Endurance:OTM-20min
Odd:Run 150m
Even:35 DUs
Midline:
:15 Hollow Hold
:15 Single leg v-ups
:15 Arch Hold
:15 Up down planks
:15 Rest
x4