| Minimal Equipment / No-Gear |
| Warmup 5min Dynamic warmup 2 rounds of: 10 Scapula pushups 10 reps T-spine opener quadrupled on each side 2 rounds of: 20 grasshoppers 10 KB swings/Ruck sack swings Strength A: EMOM 16min Min 1: 10-14 Pistols Min 2: 30s Handstand Hold or Pike HSPU holds Min 3: 5 Strict CTB or Table rows Min 4: 40s of V-ups Conditioning 21-15-9 Lunges w. Weight (each leg) Dips TC: 8min Dips can be done with either a set of rings, between to kitchen chairs or old fashioned benchdips |
