Warm Up: 2 minutes easy cardio: Bike/Row/Jog 2 Rounds: 5/5 Bird Dogs 5/5 Fire Hydrants 5 Tempo Air Squats (2220) :10-15 Hold from Rings/bar (pronated first round, supinated second) 2 Rounds: 10 alternating Lunges 10 Alternating Squat Rotations 10 Hollow Rocks 10 Arch Ups 2 Rounds  for quality: w/ empty bar or single DB (2...Read More