- Day 1 = 1 run (200m)
- Day 2 = 2 deadlifts (scaled to 95# b/c back)
- Day 3 = 3 box jumps (24″)
- Day 4 = 4 push ups
- Day 5 = 5 seconds L-sit hold (scaled to tuck hold due to back)
- Day 6 = 6 wall ball (14″ to 10′)
- Day 7 = 7 kettlebell swings (35#)
- Day 8 = 8 kettlebell SDHP (35#)
- Day 9 = 9 burpee pull ups
- Day 10 = 10 walking lunge (5R/5L)
- Day 11 = 11 knees to elbow
- Day 12 = 12 keg to overhead (50#)