WARM-UP

2:00 CARDIO OF CHOICE

Into…

MOBILITY (3:00 CLOCK)

10 Alt. Samson Lunges

10 Cat Cows

10 Arm Haulers

10 Scap Pull-Ups

Into…

AMRAP X 5 MINUTES

20 Jumping Jacks

8/8 Alt. Split Squats

6/6 Single Arm Ring Row

8 Alt V-Ups

WORKOUT

AMRAP X 22 MINUTES

30/25 Cal Cardio Choice

30 Sit-Ups

30 Alt. Curtsy Lunges

15/12 Cal Cardio Choice

15 Sit-Ups

5-10 Strict Pull-Ups*

*Option for Banded Strict Pull-Ups.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

FOR QUALITY

8:00 of Yoga Flow…

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound