| 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 (24/16 kg) 20 Double-Unders Adaptations: Pullups: table rows or ring rows KB swings: DB swings or swings with a loaded rucksack Double Unders: Singleunders (2x reps), or Mounatin climbers |
