You will be seeing some home workouts which call for pul-ups or rows. Read here on ways to do pull-ups and modify them at home
Complete 4 Sets:
100 Meter jog or :30 Stationary Jog or Jump rope
:15 Bear Crawl
Roll out calves with roller or any object
Complete 7 Rounds for Time:
100 Meter Farmer Carry
20 Mountain Climbers
10 Lateral Burpees over any object
21 Minute Time Cap
Equipment & Scaling
Choose a heavy weight/distance that will take at least :30-1 minute.
-Use heavy DB’s or KB’s
-If you have no weights, find two heavy objects, or two bags and fill them with objects to make them heavy. Sand bags, weighted buckets, weighted bags, weighted luggage etc…
-If you can’t find two heavy objects or two bags to fill, find one heavy odd object to carry, any way you can. Log, rock, tire, heavily loaded barrow etc…
-Limited space? Carry back and forth in a small space, for about 1 minute.