| Minimal Equipment | No-gear |
| Warmup A: Mobility – hip opener 1min couchstretch per side 1min pigeon pose per side 1min straddle stretch B: General Warmup 2 rounds of: 20 Jumping Jacks 10 reps T-spine opener quadrupled per each side 2 rounds of: 20 grasshoppers 10 KB/DB swings Conditioning 4 Rounds of 300m run 20 KB/DB Swings 12 Hand release Pushups Then: 15 – 12 – 9 V-Ups/Tuck-ups Box HSPU | Warmup A: Mobility – hip opener 1min couchstretch per side 1min pigeon pose per side 1min straddle stretch B: General Warmup 2 rounds of: 20 Jumping Jacks 10 reps T-spine opener quadrupled per each side 2 rounds of: 20 grasshoppers 10-15 Good mornings Conditioning 50 squats 25 pushups 50 One-legged squats* 25 fingertip pushups 50 side lunges 25 knuckle pushups 50 walking lunges 25 diamond pushups *progression Then: 15 – 12 – 9 V-Ups/Tuck-ups Box HSPU |
