Warm-up

3:00 Air bike / Echo Bike
* Build up pace each minute (easy/moderate/moderate-hard

+
2 rounds
10 Scapula push-ups
5 Inchworms
10 Tension swings
10 Plate squats*
* Hold a plate in front of your body w/ slightly bent elbows to work on depth and balance on your squat
+
2 rounds @ increasing pace
2 Wall walks
4 Chest-to-bar pull-ups
8 Box jump overs
12 (cal) Row
10 Wall balls
– Rest 0:30 between rounds –