Warm Up:
:15 High Knees
:15 Butt Kickers
:15 ASQ
:15 Push Up+2 Shoulder Taps
X4
No Equipment:
400m Run
12 Goblet Squats
24 Sit Ups
Limited Equipment:
400m Run/500m Row
12 DB FSQ
24 Sit Ups
4RFT
Strength:
OTM-15min
1 Halting Clean
OTM-10min
12 Wall Balls
Endurance:Pick One
Intervals :
:30/:30 x16 Bike
2:00/2:00 x5 Row
Midline:x6
:10 Russian Twists
:10 Tuck Ups
:10 Tuck Hold:10 Rest