WARM-UP

3:00 Cardio Choice

Into…

2 ROUNDS

10 Banded Pull-Aparts

10 Scap Pull-Ups

10 Pike Scap Push-Ups

10/10 Groiner Twists

Into…

2 ROUNDS

5 Ring Rows

5 Kip Swings

5 Push-Up to Pike

5 Air Squats + 5 Narrow Air Squats

Mary

AMRAP in 20 minutes of:

5 HSPU

10 Pistol squats

15 Pull-ups

Cindy

AMRAP 20 minutes of:

5 pull-ups

10 push-ups

15 squats

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-