Monday, 1/2

Warm-Up

3 Rounds:
5 Hanging Scap Retraction
10 Spider Lunges
5 Dolphin Push Ups
10 Supine Scorpion
5 Pause Squats
10 Arm Circles

Prep:
1×3 Hollow hold/arch hold on Pull up Bar+ 6 Alt T Push ups
2×3 Kip Swings+ 3 Push Ups+6 Squats

“Cindy”
AMRAP 20 Min
5 Pull Ups*
10 Push Ups
15 Squats

Cool down (immediately at 20 minute mark):
2 rounds
15 Slow Jumping Jacks
6 Spider Lunges
6 Arm Circles

3 Rounds NFT
10-15 DB Wrist extensions
15 Band Pull Aparts

* Pull up scaling Options:
5 Jumping Pull Ups
5 Ring Rows
(No band assisted in this workout)
For larger classes, pair up (or in 3) people using same scaling option to share set up. Can start them at different exercises.