Warm Up:
Old Man
:15 Butt Kicks
:15 ASQ
:15 Inch Worms
:15 Jump Squats
x4
No Equipment:
“Modified Half Murph”
Buy-In:800m Run
100 Push Ups
150 Sit Ups
200 ASQ
Cash Out:800m Run
*You may break up reps
** Must Run before & after
Limited Equipment:
“Half Murph”
Buy-In:800m Run
50 Pull Ups/100 Rows
100 Push Ups
200 ASQ
Cash Out:800m Run
Strength:
OTM-20min
1 CL
Endurance:Pick One
Run 7k
Row 10k
Bike 20k
Midline:
50-40-30-20-10
Sit Ups
*:15 Plank btw sets