| Minimal Equipment | No-Gear |
| Warmup: 5min Warmup of: Movement Complex Conditioning 18 – 15 – 12 -9 – 6 – 3 DB/KB Goblet squat Burpees Shoulder and core stability 3 Rounds for quality 10 Scapula Pushups 10 Elbow plank to hand plank transfers 20 Bicycle Crunches | Warmup: 5min Warmup of: Movement Complex Conditioning 18 – 15 – 12 -9 – 6 – 3 Rucksack squats Burpees Shoulder and core stability 3 Rounds for quality 10 Scapula Pushups 10 Elbow plank to hand plank transfers 20 Bicycle Crunches |
