warm up:

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 small arm circles forward, 10 small arm circles back, 10 big arm circles in forward, 10 big arm circles back, 10 hug yourself

(With PVC, broom stick, bar or band) la

3 rounds:

5-10 shoulder press, 5-10 bent over rows, 5-10 bicep curls

(All the equipment)

Work up to a 5RM floor press.

Then

Super set

3x 10-15 strict pull ups

2×5 floor press @ 85-90% of 5RM

3 rounds:

400m run

30 KB/DB swings 35/50

10 bar muscle ups

Extra Credit

3-5 rounds

10-20 push ups

10 DB bicep curls

10 DB bent over rows

(Some Equipment)

4 rounds superset

DB/KB

10-20reps single arm floor press L

10-20reps single arm floor press R

10-20reps single arm bent over row L

10-20reps single arm bent over row R

(If you have a bar sub BB floor press & BB bent over row)

3 rounds:

400m run

30 KB/DB swings

15 single arm KB/DB push press R

15 single arm KB/DB push press L

Extra Credit

3-5 rounds

10-20 push ups

5-10 DB/KB bicep curls

5-10 DB/KB upright rows

(No Equipment)

4 rounds superset

10-20 push ups

15-30 invested rows or bent over rows

3rounds

400m run

30 frog jumps

30 bench dips

Extra Credit

YTW 10-20 in each position

Additional scaling:

Muscle ups- sub jumping muscle ups, 20 pull ups, 20 jumping pull ups

If you have no way of measuring distance, run 2mins or sub 20 burpees

or 500m row or .75mile bike