Warm-Up.
3-6 minutes of CARs.
Pick your top three areas of need and perform one minute per area.

Followed by…

Nose to Wall Handstand Hold x 60 seconds
Pec Stick (or Medicine Ball) Activation x 60 seconds
Russian Baby-Makers x 10-15 reps
Pec Stick (or Medicine Ball) Activation x 60 seconds
Burpee Broad Jumps x 10

Then…

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Wall Ball Shots

ALTERNATE WORKOUT OPTION – NO EQUIPMENT NEEDED

For time:
Ten rounds of…
10 Burpee Jump Backs
20 Air Squats
10 Tuck Jumps

Immediately followed by. . .

Five rounds of:
15 Back Pack Deadlifts
15 Back Pack Presses

No Equipment Workout Briefing

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