4 7 20

Garage Gym

A. FT “strict JT”
21-15-9
sHSPU + sRing Dip + Pushups

B. FT
100 DU
75/50cal Row
50 burpee BJ
75/50cal Row
100 DU

C. Bike 3 Rounds
60sec easy, 45sec moderate
45sec easy, 30sec hard
30sec easy, 15sec sprint
Rest 1:15

Home Workout (Bodyweight/limited equip)

A. FT
100 DU/SU/Line hops + 50 Sit-ups + 400m run
80 DU + 40 Sit-ups + 400m run
60 DU + 30 Sit-ups + 400m run
40 DU + 20 Sit-ups + 400m run
20 DU + 10 Sit-ups + 400m run

B. 4 RNFT
30 seconds at each station
Single Arm KBS (left)
Single Arm Overhead hold (left)
Single Arm KBS (right)
Single Arm Overhead hold (right)
*rest as needed between sets
*sub odd object or backpack for thee movements