WARM UP

2 rounds, not for time of:

2 mins of rowing, biking, or jogging

10 good mornings

1x Burgener warm-up with empty bar or PVC

LIMITED EQUIPMENT

3 rounds, each round for time, of:

Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 10 

Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 10 

Run, 800 m or 180 secs of single unders or jumping jacks.

Rest 3 mins between each round.

NO EQUIPMENT

3 rounds, each round for time, of:

Handstand Hold, 30 secs or 12 pike push ups

Walking Lunge, 30 reps

Run, 800 m or 180 secs of single unders or jumping jacks.

Rest 3 mins between each round.