| Minimal Equipment / No-Gear |
| Warmup 2 Rounds of: 10 Scapula pushups 10 Hanging knee raises 2 rounds of: 4 Jefferson Curl 10 Prone stick presses 2 rounds of: 4/4 KB/DB windmills 20 Grasshoppers Conditioning 50 ring dips Run 400 meters 50 pushups Run 400 meters 50 handstand pushups Run 400 meters *Ringdips substitute = Chair dips, either between two chairs or benchdips against a chair, sofa och bench |
