Friday, 4/14

Warm Up
3 Rounds
5 Hanging Scap Retraction
10 Spider Lunges
15 Mountain Climbers
5 Dolphin Push Ups
10 Pause Squats
15 Jumping Jacks

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

Running Cindy
AMRAP 25 Min
5 Pull Ups*
10 Push Ups
15 Squats

Every 5 Minutes Run 175 M (beginning at 25:00, then 20, 15, 10 and 5 Minute mark)

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

Mobility
1 Min Single Leg Flexion/side
1 Min OH Band Stretch/side

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