What is the purple word? That is the alternative if you do not have access to a piece of equipment or no equipment. You can always sub smartly - such as if you don't have a rower, you can run, or if you don't have a KB and we call for swings, you can use a dumbbell.
HOW TO PERFORM THIS WORKOUT:
Always warm-up prior 5-10m of this should be plenty. Always Condition 1st, and follow it with Either Strength (weights) or Strength (BW) -- or both! Then wrap up with Core or SAQP -- or again, both!
CONDITIONING
Run 1 Mile, 500 Rotations
(Jacks)
STRENGTH (WEIGHTS)
Every 30s for 6min: 5
KB Swing
Every 30s for 6min: 5 KB Clean
Every 30s for 6min: 5 KB Snatch
STRENGTH (BW)
200 Total Rear Foot Elevated Split
Squats
Anytime you switch legs or pause, perform a :30s Glute Bridge.
CORE
5m of
Plank Rotations - hold each
plank position (side, low
plank, high
plank, low
plank, side
plank... repeat) for :5s
SAQP
20 Reps of
Icky Shuffle into
Box Jump