Warmup
Time: 25
Mobility: Lats with SMR tools – 5 minutes
+
400m Jog
+
Tic-Tac toe game
+
10 Scap Pull-ups
10 Scap Push-ups
10 Ring Rows
15 Air squats
10 Push-ups
Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing
800m run
5 Rounds Cindy
600m run
4 Rounds Cindy
400m run
3 Rounds Cindy
200m run
Cindy
5 Pull-ups-> Ring Rows
10 Push-ups-> Box Push-ups
15 Air Squats
Notes: this workout should, like them all, should be scaled to give the desired intent. In this case, we want aerobic power, so continued, high breathing movement.