A. WARMUP
30 Seconds Each :
Active Samson
Push-up to Down Dog
Banded Pass Throughs
Straight Leg Sit-ups
Shoulder Taps
Banded Pull Aparts
Hollow Hold
Arch Hold
Banded Pass Throughs (More Narrow)
https://youtu.be/uHWynZ3tmvUScoring: Not Scored
B. WARMUP
Shoulder Circles
Prone Snow Angels
Y, T, W, L
Prone Chest Stretch
https://www.youtube.com/watch?v=tatrv67rou8Scoring: Not Scored
C. METCON
AMRAP 14 :
14 Dumbbell Renegade Rows or 24 Dumbbell Bent-Over Row
14 Sit-Ups
14 Hand Release Push-ups
14 Burpees
https://www.youtube.com/watch?v=hfaUWLlhvKkScoring: Not Scored