Warm Up:
Old man
:15 Jump Jacks
:15 ASQ
:15 Reaching Spider-Man
:15 jump squats
X4
No Equipment:
5-10-15-20…+5 Reps
Side Kick Throughs
Run 100 yds btw sets
6min AMRAP
3-6-9-12…+3 Reps
Lunges (1R/1L=1)
Run 100 yds btw sets
6min AMRAP
5-10-15-20…+5 Reps
Burpees
Run 100 yds btw sets
6min AMRAP
Limited Equipment:
5-10-15-20…+5 Reps
Side Kick Throughs
Run 100 yds btw sets
6min AMRAP
3-6-9-12…+3 Reps
AKSwings
Run 100 yds btw sets
6min AMRAP
5-10-15-20…+5 Reps
Burpees
Run 100 yds btw sets
6min AMRAP
Strength:
100m OH walk
:90 rest X4
Endurance:Pick One
10×40 yd sprint
10 Frame of Rolling
Midline:
Tabata :20/:10×16 Alt
1-leg Vup
Russian twists