WARM UP
4 rounds, not for time of:
1 mins of single unders or 30 secs of mountain climbers and 30 secs jumping jacks
7 jumping air squats
LIMITED EQUIPMENT
6 rounds, each round for time, of:
Shuttle Sprint, 2x 75 m / fast skip on place 25 secs / 20 fast DU or SU
Dumbbell Farmers Carry Step Lunges, 26
10 Dumbbell Push Press,
2 Shuttle Sprints, 2x 75 m / fast skip on place 25 secs / 20 fast DU or SU
Rest 2 mins between each round.
NO EQUIPMENT
6 rounds, each round for time, of:
Shuttle Sprint, 200 m (2x 100 m) / fast skip on place 25 secs / 20 fast DU or SU
10 Handstand Push-ups / 15 Pike Push Ups / 18 push ups
Shuttle Sprint, 200 m (2x 100 m) / fast skip on place 25 secs / 20 fast DU or SU
Rest 2 mins between each round.