WARM UP

4 rounds, not for time of:

1 min of jogging, biking, or rowing

8 air squats

8 glute bridges (no weight or empty barbell)

5 shoulder pass throughs, pvc pipe

5 scap push up 

5 ring rows or 5 push ups

LIMITED EQUIPMENT

For time:

100 Air Squats

25 Strict Pull-ups or 25 ring rows or 25 Push Ups HR or 26 Alt DB rows

75 Air Squats

20 Strict Pull-ups or 20 rings rows or 20 Push Ups HR or 20 Alt DB rows

50 Air Squats

15 Strict Pull-ups or 15 ring rows or 15Push Ups HR or 16 Alt DB rows

NO EQUIPMENT

For time:

100 Air Squats

Plank Hold, 1 min

75 Air Squats

Plank Hold, 1 min

50 Air Squats

Plank Hold, 1 min