| Minimal Equipment | No-Gear |
| Warmup: Ido Portal Squat routine, 10 reps of each movement Then 3 Rounds of: 10 Scorpions 10 Airsquats 10 Scapular pushups A: EMOM 12min Min 1: 6-8 Seated Floor press with KB per arm Min 2: 8-10 Bent Over Row per par arm Min 3: 8-15 V-ups B: Conditioning Amrap 14min 20 HSPU/Box HSPU 20 Box Stepups 32/24kg 20 KB/DB swings 32/24kg 30 Plank pos- Shoulder taps | Warmup: Ido Portal Squat routine, 10 reps of each movement Then 3 Rounds of: 10 Scorpions 10 Airsquats 10 Scapular pushups A: EMOM 12min Min 1: 8-12 Staggered Stance Pushups, change hand pos. every round. Min 2: 8-10 Table Rows Min 3: 8-15 V-ups B: Conditioning Amrap 14min 20 HSPU/Box HSPU 20 Box Stepups 32/24kg 20 Floor reach and jump* 30 Plank pos- Shoulder taps *bend forward and touch the floor with both hands, quicly stand up and jump and reach overhead with both hands. |
