WARM UP

3 rounds, not for time of:

30 secs of jumping rope or jumping jacks

5 shoulder pass throughs, pvc pipe

5 high plank scapular activations

5 hollow rocks

5 inchworm push-ups

10 overhead squats, empty barbell or pvc pipe // Air Squat with high arms

LIMITED EQUIPMENT

2 rounds for time of:

35 Air Squats

30 Pull-ups / Push Ups / Ring Rows

25 Tuck Jumps

20 Dumbbell Facing Burpees

15 Dumbbell Thrusters, 22.5/15 kg

NO EQUIPMENT

4 rounds for time of:

25 Air Squats

25 Burpees