WARM UP

3 mins of jogging, biking, or rowing ( or 1 mins jumping Jacks, 1 mins single under, 1 mins static run)

then

4 rounds, not for time of:

5 shoulder pass throughs, pvc pipe

3-5 scap push ups

3-5 inchworm push-ups

5 squats

5-7 glute bridges,

5 shoulder press or push press, empty barbell or pvc

LIMITED EQUIPMENT

3 rounds for time of:

Run, 200 m or 1 mins single under or double under

10 Dumbbell Front Rack Lunge

5 Low Ring Muscle-ups or 8 push ups HR

Run, 200 m or 1 mins single under or double under

10 Dumbbell Thrusters

5 Low Ring Muscle-ups or 8 push ups HR 

NO EQUIPMENT

3 rounds for time of:

Run, 400 m or 1 mins single under or double under

25 Air Squats

Walking Lunge, 20 m or 20 Step Lunges