WARM UP

3 rounds, not for time of:

15 Jumping Jacks

16 high knees

16 butt kicks

10 steps lunges

7 good mornings

1x Burgener warm-up with empty bar or PVC

LIMITED EQUIPMENT

5 intervals, each interval for time, of:

8 R/8 L Single Arm Dumbbell Overhead Squats // or 15 BB  OHS 40/30

Run, 400 m or 15 Burpees

Rest 3 mins between each interval.

NO EQUIPMENT

4 intervals, each interval for time, of:

50 Air Squats

Run, 400 m or 15 Burpees

Rest 3 mins between each interval.