Warm Up:

2 minutes of easy cardio followed by :15-20  second passive hang from rings/bar or :10 seconds/side hanging DB circles

2 Rounds:

5 Down Dog Walk outs

10 Scap Knee Push-ups

Child’s Pose Dynamic Lat Stretch (Walk Left hand to Right and then vice versa)

5/5 Fire Hydrants

5 Knee Push-ups

10 alternating Lunges w/ Sampson Stretch

Workout:

20 Min AMRAP:

5 Pullups/Ring Rows/ or Single Arm DB Hang P. Clean/Arm

10 Pushups

15 Air Squats

Every 5 min on the min (0/5/10/15): Row 400/300m, Bike 18/15 cals/Run 300 m