Warm Up:
:15 JJ
:15 Jump Sqts
:15 push Ups
:15 flutter kicks
X4
No Equipment:
3 rounds, 1 min/ station, for reps:
Shoulder Taps
Sumo Squats
Jumping Lunges
Home Object CL
Burpees
Rest 1 min
Limited Equipment:
3 rounds, 1 min/ station, for reps:
DB Renegade Row,
DBl Sumo Deadlift High-pull
DB Front Rack Lunge
DB Hang Power Clean
DB Facing Burpee
Rest 1 min
Strength:
5×5 Press/PP/Push Jerk
5×3 HSPUs with a :03 pause at the top after each rep
Endurance: Pick One
E2M x6
25/20 Cal Row
Run 200m
Midline: x6
:20 Hollow Hold
:10 Hollow Rock
:30 Rest