WARM-UP
2 MINUTES CARDIO CHOICE (EZ PACE)
:30 FOREARM PLANK
1:30 MINUTES CARDIO CHOICE (MODERATE PACE)
:30 HOLLOW HOLD
1:00 CARDIO CHOICE (HARD PACE)
:30 SHOULDER TAPS
INTO…
AMRAP X 5 MINUTES
10 PUSH-UPS W/ ROTATION
:20 ACTIVE HOLD FROM PULL-UP BAR + 10 SCAPULA PULL-UPS
10 SCAPULA PUSH-UPS
:20 SUPERMAN HOLD
WORKOUT
25-20-15-10-5
DB FLOOR PRESS
11-9-7-5-3
STRICT CHIN UPS
-REST 5 MINUTES
25-20-15-10-5
STRICT PRESS
11-9-7-5-3
RING ROWS
