| 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 Regionals 9.1 Workouts AMRAP in 12 minutes 5 Pull-Ups 10 Burpees 15 Kettlebell Swings or DB swings 20 Double-Unders At home substitutes: Pullups = Table Rows Double Unders = Mountain Climbers | 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 6/6 Staggered Stance Goodmornings Conditioning Regionals 9.1 Workouts AMRAP in 12 minutes 5 Pull-Ups 10 Burpees 15 Rucksack swings 20 Double-Unders At home substitutes: Pullups = Table Rows Double Unders = Mountain Climbers |
