Choose With or without Equipment

No Equipment -(Sync)
Warm Up
3 Rounds
400m Run
20 Sit Ups
20 Air Squats
20 Push Ups

WOD – Black Jack
20 Push Ups – 1 Sit Up
19 Push Ups – 2 Sit Up
18 Push Ups – 3 Sit Ups
continue to Routine through
1 Push Up – 20 Sit Ups


Warm Up
3 Rounds
400m Run
20 Sit Ups
20 Push Press
20 Air Squats

WITH EQUIPMENT – (Async)
WOD – Loaded Black Jack (45/95)
20 Push Press – 1 Sit Up
19 Push Press – 2 Sit Up
18 Push Press – 3 Sit Up
continue to Routine through
1 Push Press – 20 Sit Ups

COHORT C –
45 min Weighted Walk (10lb+ in a backpack)