| Minimal Equipment | No-Gear |
| Warmup Amrap 6min 5 stationary Inchworms 5/5 Birddog 5/5 Stationary Lunges with Thoracic rotation Amrap 20min 30 Chair stepups 20 DB hang powerclean (split 10+10) 20 V-ups or Tuck-ups | Warmup Amrap 6min 5 stationary Inchworms 5/5 Birddog 5/5 Stationary Lunges with Thoracic rotation Amrap 20min 30 Chair stepups 20 1m Broadjumps 20 V-ups or Tuck-ups Broad jump = mark a 1m line on the floor, and jump back and forth. |
