No Gear; No Problem

Warm-up

3 Rounds:

10 PVC pass-through (or broom handle)

60 sec wall sit

10ea Y-T-I

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4 Round super-sets:

15 reverse shoulder fly

15 shoulder lateral raise

15 shoulder front raise

**30 sec rest between sets, use a can soup, a water bottle, etc

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20 Minutes:

200 M Run or 60 sec high-knees

15 burpees

15 box jump or step-up

**use stair, chair, stool, curb, etc