“Option 2: No Equipment ”
A) Warm Up: 3 RFQ
20 Alt Toe Touch (crossbody)
8 Shoulder CARS
10/arm Side Plank Rotation
30 sec Down Dog Stretch
B) Strength/Skill: 4 Sets
1) Prisoner Complex
2) 10-15 Bench Dips @2010
3) 12 Ring Row/TRX Row/Bed Sheets Row @20X1
*Prisoner Complex = 5 Prisoner Good Morning + 5 Prisoner Squat Jumps + 10
Prisoner Reverse Lunge
C) Metcon: AMRAP 9
9 Yoga Push Ups
18 Alt Lunge Jumps
Whiteboard Briefing: https://youtu.be/29RkdQlTrvI
*can mix and match as needed depending on what equipment you have
*email or DM us if you have questions