Warm Up:
Old Man warm Up
:10 Pulsing Squats-R
:10 Pulsing Squats-L
:10 Tuck Jumps
:10 Side Plank-R
:10 Side Plank-L
x2
No Equipment:
10 Lunges
8 1 leg Alt Glute Bridge
6 Box Jumps
4 Side Kick throughs
10 RFT
Limited Equipment:
10 Calories
8 Barbell OHS
6 Box Jumps
4 Side Kick throughs
10 RFT
Strength:
5×5 BSQ
Endurance:
1 Mile Run
Rest 4 min X3
2000m your choice
Rest 4 min X3\
Midline:
50 Russian Twists
15 Sit Ups
x3