Forward and Backward Arm Circles

2 x 10

Cardio

1 x 5:00

Bird Dog

2 x 6

Dead Bug

2 x 6

Squat to Reverse Lunge

2 x 6

WORLD'S GREATEST STRETCH

2 x 6

Band Pull-Apart

2 x 15

Plank Scap Up to Down Dog

2 x 6

Squat

8, 6, 5, 5, 5

Chin-Up

3 x MAX

15 min AMRAP: Reverse Lunges x 10e Push Ups x 10 Inverted Row x10

Childs Pose

1 x 1:00

Pigeon Stretch

1 x 1:00

Kneeling Hip Flexor Stretch

1 x 1:00

Run

1 x 400

Walking Quad Stretch

1 x 10

Knee Hug

1 x 10

Figure 4

1 x 10

Forward Walking Lunges

1 x 10

Single Leg RDL

1 x 10

Calf Sweeps

1 x 10

Low Pogo + High Pogo

Skips

1 x 10

A-Skip

1 x 10

Build Up Sprint

4 x 20

Run

200, 400, 400, 200 @ 1

Kneeling Hip Flexor Stretch

1 x 1:00

Pigeon Stretch

1 x 1:00

Childs Pose

1 x 1:00

Neck Flexion & Neck Extension

1 x 10

Forward and Backward Arm Circles

1 x 10

Cat Cow

1 x 10

T-Spine Reach

1 x 5

Bench Press

8, 6, 5, 5, 5

Staggered Stance RDL

3 x 8

5 Rounds for Time Pull Ups x 5 Burpees x5 Shuttle Run x100 yds (20 yds down/back)