One-legged hopping – forwards, backwards, left and right
Hop for 60 feet in all four directions, using both legs.
Deadlift – 5-5-5-5-5
10-9-8-7-6-5-4-3-2-1 Deadlifts (185/135) – should be a medium heavy weight, if scaling
10-10-10-10-10-10-10-10-10-10 Pushups
Hexagon hops
Strict Press 5-5-5-5-5
500-400-300-200-100 m row
50-40-30-20-10 squats
50-40-30-20-10 situps
Airplane walks
Back Squat – 5-5-5-5-5
15 minute AMRAP
10 box jumps
30 foot left side shuffle
30 foot right side shuffle
30 foot bear crawl
SDLHP – 3-3-3-3-3
Tabata:
pull ups
push ups
sit ups
squats
rowing
50 Box Jumps (24/20)
50 Jumping Pullups
50 KBS (24/16)
50 Walking Lunges
50 K2E
50 Push Press (45/35)
50 Supermans
50 Wall Balls (20/14)
50 Burpees
50 Double Unders