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 25 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`
