WARM UP

Not for time:

1 min of rowing, biking, or jogging or static run

1x Burgener warm-up with empty bar or PVC

1 min of jumping jacks

1x Burgener warm-up with empty bar or PVC

1 min of rowing, biking, or jogging or static run

LIMITED EQUIPMENT

2 intervals, each interval for time, of:

50 Double Unders

15 Dumbbell Push Press

Dumbbell Step Lunge,  16 

Run, 400 m – 

Dumbbell STEP Lunge, 16 

15 Dumbbell Push Press

50 Double Unders

Rest 3 mins between each interval

NO EQUIPMENT

2 intervals, each interval for time, of:

Jumping Jack, 1 min

10 Handstand Push-ups o pike push ups

Walking Lunge, 25 m o Walking Step Lunges 26

Run, 400 m

Walking Lunge, 25 m Walking Step Lunges 26

10 Handstand Push-ups o pike ups 

Jumping Jack, 1 min

Rest 3 mins between each interval.