Warm Up:

3 Rounds

10 Scapular Push Ups

12T Lunges

:30 Dead Hang

8ea Bird Dog (:03 hold)

Superset

4x1:00 Wall Sit

4x12 Pull Over

Cardio:

8:00 AMRAP

8 Push Ups

:20ea Side Plank

12 Air Squat

Rest 4:00, Repeat



Stretching/Cooldown:

10ea (fwd, back, left, right) Bear Crawls

10 Breaths Down Dog w/Calves

1:00 All 4's Rocking

10 Breaths Butterfly

5 Breaths Inversion