Warm Up:
Old Man Warm Up
:20 Jumping Jacks
:20 Burpees
x4
No Equipment:
“Griff”
800m Run
400m Backwards
800m Run
400m Run Backwards
-FT- *best if performed on a track
Limited Equipment:
100m DBL DB Farmers Carry
20 Single DBL PCL+Split Jerk
3RFT
Strength:
4×7 Bench Press
3×20 Alt DB Bench:
Endurance: Pick One
5k Run
7k Row
10k Bike
Midline:
:30/:30×6 Weighted Planks