Warm Up:
Old Man Warm Up
:15 High Knees
:15 Butt Kickers
:15 ASQ
:15 Push Ups
x4
No Equipment:
20 Burpees
20 Box Jumps
20 Burpee Box Jumps
20 Reverse Lunge Step Up
20 BW Lungster
10 Burpees
10 Box Jumps
10 Burpee Box Jumps
10 Reverse Lunge Step Up
10 BW Lungster
*200 m run btw every movement
Limited Equipment:
20 KB Push Press
20 KB FR Reverse Lunge
20 KB SN
20 KB FSQ
20 KB TH
-Repeat with reps of 10
*After every KB movement:
FR Carry 20 yards & 100 yard Run
Strength:
5×1 PSN+OHS+SN
4×3 OHS
Endurance:
10K Anything
Midline:
:15 Plank K2E
:15 plank
:15 Tuck Ups
:15 rest
X6