| Minimal Equipment / No-Gear |
| Warmup 200m easy jogg 2 rounds of 1) 5 reps of slow Jefferson curl 2) Scapular pushups 10-15 good reps 2 rounds of 10 reps per side of T-spine opener quadrupled 10 Airsquats Conditioning 8 Rounds for time 10 DB/KB/Rucksack Cleans 10 V-ups 8 Table Rows 200m odd object carry* *Pick something odd and heavy |
