WARM UP

2 rounds, not for time of:

40 jumping jacks

8 plank to pike

8 air squats

8 shoulder pass throughs, pvc pipe

1x Burgener warm-up with empty bar or pvc

LIMITED EQUIPMENT

3 rounds for time of:

Run, 300 m or 50 JJs

15 Chest-to-bar Pull-ups or 20 push ups HR

7 R/7 L Single Arm Dumbbell Overhead Squats

NO EQUIPMENT

3 rounds for time of:

Run, 400 m or 60 JJs

40 Air Squats

15 Handstand Push-ups or 15 Pike Push Ups or 20 Push-ups HR