| Minimal Equipment / NO-Gear |
| Warmup 2 Rounds of: 10 Scapula pushups 10 Hanging knee raises or situps 2 rounds of: 4 Jefferson Curl 10 Prone stick presses 2 rounds of: 4/4 KB/DB windmills 20 Grasshoppers Conditioning 2 rounds of 20 KB Swinsgs 20 Box Jump Over then: 3 Rounds of 400m run 20 KB shoulder to overhead 20 V-Ups 20 SDLHP 80 Double Unders |
