Warm Up:
Old man
:15 Jump Jacks
:15 ASQ
:15 Reaching Spider-Man
:15 jump squats
X4
No Equipment:
400m Run
15 Jump Squats Over an object
15 box jumps
16min AMRAP
Limited Equipment:
500m Row/400m Run
15 Wall Balls
15 box jumps
16min AMRAP
Strength:
E:90 x7
1DL+1CL+1FSQ+1J
Endurance:Pick One
1 Mile Run
100 DUs
100 Cals
-FT-
Midline
3×30 leg lifts over object
:30 rest btw: