| Minimal Equipment | No-Gear |
| Warmup 40 jumping Jacks then: 2 Rounds of 8 Slow airsquats with 2s paus in the bottom 10 Scapula pushups 2 Rounds of: 8 Pike HSPU 20 Russian Twists 2 Rounds of: 10 Good mornings 4-6 Table rows then: 40 Jumping Jacks Conditioning Tommy Mac at Home 2 Rounds for time 12 Burpees 20 Single Arm Thruster 12 Burpees 20 DB/KB Snatches 12 Burpees 20 DB/KB Push Jerks 12 Burpees 20 DB/KB Hang Squat Cleans 12 Burpees 20 Single arm Overhead Squats or Single Arm frontsquats | Warmup 40 jumping Jacks then: 2 Rounds of 8 Slow airsquats with 2s paus in the bottom 10 Scapula pushups 2 Rounds of: 8 Pike HSPU 20 Russian Twists 2 Rounds of: 10 Good mornings 4-6 Table rows then: 40 Jumping Jacks Conditioning 2 Rounds for time 12 Burpees 15 HSPU 12 Burpees 20 Rucksack swings 12 Burpees 25 Clapping Pushups 12 Burpees 30 Jumping Airsquats 12 Burpees 40 Broom stick Overhead squats |
