Wednesday, 2/1

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

Met Con
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

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

*For larger classes, pair up (or in 3) people using same scaling option to share set up. Can start them at different exercises.