| Minimal Equipment / No-Gear |
| Warmup 3Rounds of: 5 x 1 Inchworm to 2 pushups 10 Good mornings 10 Reverse Lunges 4/4 Bird Dog Then 1 round of Ido Portal Squat routine Strength E3M x 4 1) 3-6 HSPU, go for higher range of motion than usual 2) Supinated Ring Row or supinated table rows, 8-12 reps 3) Band pull aparts 10-20 reps Conditioning Four rounds for time of: Run 400 meters 20 KB/DB/ Odd object swing, heavy 20 V-ups 20 HR Pushups 10 V-ups |
