WARM UP

4 rounds, not for time of:

1 min of jogging, biking, rowing, jumping jacks, single unders (slow pace)

5 shoulder pass throughs, pvc pipe

10 thrusters, pvc pipe

5 hand-release push-ups, regular push-ups or knee push-ups

LIMITED EQUIPMENT

For time:

Run, 400 m or 100 single unders or 80 double unders

21 Dumbbell Facing Burpees

Run, 400 m or 100 single unders or 80 double unders

15 Dumbbell Facing Burpees

Run, 400 m or 100 single unders or 80 double unders

9 Dumbbell Facing Burpees

NO EQUIPMENT

For time:

Run, 400 m or 100 single unders or 80 double unders

21 Burpees

Run, 400 m or 100 single unders or 80 double unders

15 Burpees

Run, 400 m or 100 single unders or 80 double unders

9 Burpees