2 ROUNDS

1:00 Cardio

10 Wide Stance Good Mornings

5 Up/Down with Shoulder Tap

10 Scap Push Up

:30 Hollow Hold + 10 Deadbug

10/10 Single Arm Seated Strict Press

Into…

1 ROUND

1:00 Cardio

5 Up/Down

5 Push-up

10 Hollow Rocks

10 Sumo Stance DL

10 Strict Press

Into…

OPTIONAL MOBILITY

5 Inch Worm to Up/Down Dog

3/3 Thoracic spine rotations in Lizard

5/5 Flow between Lizard and ½ split

5 Cat/Cow

10 Alt Arm Lifts in Child’s Pose

3/3 Scorpion Twists

3:00 Cardio Choice 1

15 Up-Downs

10 DB Renegade Rows (Athlete Choice)*

15 Deadbugs

10 DBL DB Sumo Deadlifts

15 Hollow or Tuck Rocks

10 DB Strict Press

3:00 Cardio Choice 2

-1:00 Walking Rest b/t Sets-

*1 Rep= Push-Up + Row (R) + Row (L)

(No Measure)

50m EZ Walk

5/5 Sciatic Nerve Floss

10/10 Glute Bridge-Ups

:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)